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Bent Over Row (Barbell)

Primary muscle
Upper back
Secondary muscles
LatsBicepsForearms
Equipment
Barbell

Overview

A bent-over barbell row that builds the upper back, lats and biceps. Holding the hinged position also trains your lower back and hips.

How to do it

  1. Hold the bar with an overhand grip slightly wider than shoulder width.

  2. Hinge at your hips until your torso is at about 45 degrees, knees slightly bent.

  3. Let the bar hang at arm's length below your shoulders, back flat.

  4. Pull the bar toward your lower chest or upper stomach, driving your elbows back.

  5. Squeeze your shoulder blades together at the top.

  6. Lower the bar under control until your arms are straight.

Tips

  • Brace your core hard to hold your torso angle.
  • Lead with your elbows and think of your hands as hooks.
  • Use straps if your grip gives out before your back.

Common mistakes

  • Standing up more with each rep to swing the weight.
  • Rounding your lower back.
  • Shrugging the bar up instead of pulling with your back.

Similar exercises

All Upper back exercises

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