Flexing the elbows more than necessary in bent-over rows can lead to significant biceps activation and minimal back muscle development.

“Instead of pulling the barbell to your belly, squeeze your shoulder blades together first, as far as they can possibly go, and then bring your elbows up without changing the angle of your elbow. So in other words, without bringing your hand closer to your shoulder. So keep that same angle and come up as high as you possibly can, and then finish out the movement. That's going to guarantee a utilization first of the back muscles and a finishing with the biceps at the end, which is how that movement is supposed to go.”