Bent Over Two-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row is a strength – close-grip landmine row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength – close-grip landmine row
Exercise technique
- Stability
Place one bar end in a secure pivot attachment.
- Plates
Load small plates that allow the other end to approach your torso.
- Grip
Grasp the bar end with both hands or a suitable double handle.
- Stance
Keep the bar between your legs and hinge forward at your hips.
- Pull
Keep your elbows close and bring the load toward your lower chest.
- Finish
Retract your shoulder blades while maintaining back angle.
- Lower
Extend your arms and lower without hitting the plates against the floor.
Key technique points
- Seat the handle securely beneath the bar.
- Press evenly through both feet.
- Pull toward your lower ribs.
- Do not shrug your shoulders.
- Allow controlled lat lengthening on descent.
- Keep the bar end centered.
Common mistakes
Slipping handle
Do not use an incompatible attachment loosely on the bar.
Standing up to pull
Do not raise your torso and transfer the back muscles’ work to your hips.
Stopping with the plates
Do not finish by hitting the load against your chest.
Tilting the bar sideways
Do not load your hands unevenly and pull off center.
Rounding the back
Do not bend your lower back along with shoulder reach on descent.
Locking the knees
Do not force your legs straight in the hinged position.
Frequently asked questions
Bent Over Two-Arm Long Bar Row: why is “Slipping handle” a mistake?
Do not use an incompatible attachment loosely on the bar.
Bent Over Two-Arm Long Bar Row: why is “Standing up to pull” a mistake?
Do not raise your torso and transfer the back muscles’ work to your hips.
Bent Over Two-Arm Long Bar Row: why is “Stopping with the plates” a mistake?
Do not finish by hitting the load against your chest.
Bent Over Two-Arm Long Bar Row: why is “Tilting the bar sideways” a mistake?
Do not load your hands unevenly and pull off center.
Bent Over Two-Arm Long Bar Row: why is “Rounding the back” a mistake?
Do not bend your lower back along with shoulder reach on descent.
Bent Over Two-Arm Long Bar Row: why is “Locking the knees” a mistake?
Do not force your legs straight in the hinged position.
What should I focus on when doing Bent Over Two-Arm Long Bar Row?
Seat the handle securely beneath the bar. Press evenly through both feet. Pull toward your lower ribs. Do not shrug your shoulders. Allow controlled lat lengthening on descent. Keep the bar end centered.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.