How to do the Barbell Bent Over Row

Stand with your feet hip-width apart, holding the barbell with an overhand grip.
Push your hips back and lower your torso with your knees slightly bent, letting the bar hang.
Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
Slowly lower the barbell until your elbows are fully extended, maintaining a straight back.

Full technique — 7 steps

Stand with feet about hip width apart and hold the bar with a shoulder-width overhand grip.
Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
Let the bar hang below your shoulders with arms straight and spine neutral.
Tighten your stomach and set your shoulder blades without standing up between reps.
Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
Bring the bar close to your body at the top without jerking your torso upward.
Lower the bar back under your shoulders until your elbows are fully extended, holding the same torso angle.