Movement overview

The Barbell Bent Over Row From Pin is a compound exercise targeting the back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It involves pulling a barbell from a dead stop on safety pins set at knee height or slightly below, emphasizing strength and power in the upper back.

Step-by-step cues

1. Set the safety pins in a power rack to knee height or slightly below.
2. Place the barbell on the pins and stand with your feet shoulder-width apart.
3. Bend at the hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
4. Keep your back straight and core engaged as you lift the barbell off the pins.
5. Pull the barbell towards your lower chest or upper abdomen, keeping elbows close to your body.
6. Pause briefly at the top of the movement, squeezing your shoulder blades together.
7. Lower the barbell back to the pins in a controlled manner.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure your back remains flat throughout the exercise to avoid injury.
• Engage your core to maintain stability and support your lower back.
• Focus on pulling with your back muscles rather than your arms.
• Use a weight that allows you to maintain proper form throughout all repetitions.
• Control the descent of the barbell to maximize muscle engagement.
• Breath out as you pull the barbell up and inhale as you lower it back down.