Barbell Bent-Over Row

Barbell Bent-Over Row

Type: Compound Muscle: Upper Back Equipment: Barbell

This exercise targets the back muscles, with secondary work on the biceps and forearms.

See all exercises

+Builds back strength and thickness
+Trains grip and pulling control
–Can strain lower back
–Requires steady torso positioning

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Stand hip-width, feet under bar; grasp with overhand, shoulder-width grip
Hinge at hips, slight knee bend; keep back flat and chest proud
Set torso about 30–45° to the floor; head neutral, core braced
Pull the bar toward your lower ribs/upper belly, elbows close to your sides
Squeeze shoulder blades together at the top; don’t shrug the shoulders
Lower the bar under control until arms are straight; keep bar close to body
Breathe out as you row up, inhale on the way down
Avoid rounding your back or jerking the weight; use a load you can control