Smart Workout Diary

Barbell Bent-Over Row

The barbell bent-over row is a compound pulling exercise performed from a hip-hinged standing position. It primarily trains the upper back and lats, with substantial assistance from the biceps and forearms. It supports upper-body pulling strength, back muscle development, and postural control.

Demonstration

Barbell Bent-Over Row — demonstration 1
Barbell Bent-Over Row — demonstration 2

Instructions

  1. Set up the barbell on the floor and stand with your feet about hip-width apart. Grip the bar just outside your legs with both hands.
  2. Hinge at the hips by pushing them back, then bend the knees slightly until your torso is roughly 30–45 degrees above parallel. Keep your spine neutral and your chest long.
  3. Brace your trunk and let the bar hang beneath your shoulders with straight arms. Keep your neck in line with your spine and look toward the floor a short distance ahead.
  4. Row the bar toward your lower ribs or upper abdomen by driving the elbows back. Keep the bar close to your body and squeeze the shoulder blades without shrugging.
  5. Lower under control until the elbows are straight, while maintaining the same torso position. Do not round the lower back or use a jerking motion to lift the bar.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Use a manageable load that lets you keep the torso stable and complete every repetition without momentum.
  2. Keep the bar close throughout the pull; letting it drift forward increases the demand on the lower back.
  3. Exhale as you row and inhale as you lower the bar, while maintaining a firm abdominal brace.
Exercise library