Barbell Bent Over Row
BarbellStrength
The Bent Over Row is a strength training exercise performed by hinging at the hips to bend forward while pulling a barbell toward the torso, targeting the upper and mid-back muscles including the lats, rhomboids, and traps, along with rear delts and biceps. Its primary purpose is to build back thickness, improve posture, and enhance pulling power for compound movements. Ideal for intermediate lifters and athletes seeking balanced upper-body development, it requires a barbell and is best done with proper hip hinge to avoid lower back strain.
How to Perform Barbell Bent Over Row
- 1To perform the bent over row with a barbell, stand with your feet shoulder-width apart and the barbell on the floor in front of you. Bend at your hips and knees to lower your torso until it's nearly parallel to the ground, keeping your back flat and spine neutral—imagine a straight line from your head to your tailbone. Grip the barbell with an overhand grip just outside shoulder-width, letting it hang directly below your shoulders with arms fully extended. Engage your core by bracing as if preparing for a punch, and let your head stay in line with your spine, gazing slightly forward.
- 2Inhale deeply, then exhale as you pull the barbell up toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together, keeping the bar close to your body without swinging your hips or torso. Pause briefly at the top for a strong back contraction. Inhale as you lower the barbell controllably back to full arm extension, maintaining that flat back position. Repeat for your desired reps, then stand up by driving through your heels.
- 3Key form cues include keeping your knees soft but stable, avoiding any rounding of the lower back, and ensuring the movement comes from your lats and mid-back rather than your arms alone. Common mistakes to avoid are jerking the weight with momentum, which strains the spine; letting your head jut forward or back, disrupting alignment; or hyperextending at the top, which can pinch shoulders. Focus on controlled tempo to build back strength safely.
