Bent-Over Barbell Row

Setup

1. Load a barbell with appropriate weight on the floor.
2. Stand with feet shoulder-width apart, knees slightly bent, and hinge at your hips so your torso is roughly parallel to the floor.
3. Grip the barbell with an overhand grip, slightly wider than shoulder-width, similar to a deadlift stance.
4. Keep your back straight and core engaged.

How to perform the Bent-Over Barbell Row

1. Initiate the pull by driving your elbows up and back.
2. Pull the barbell towards your lower chest or upper abdomen.
3. Squeeze your shoulder blades together at the top of the movement.
4. Pause briefly, feeling the contraction in your back muscles.
5. Slowly lower the barbell back to the starting position with control.
6. Maintain a strong, neutral spine throughout the entire movement.

Trainer form cues

• Hinge at the hips, not just bend your back.
• Keep your chest up and shoulders back.
• Drive with your elbows, not your biceps.
• Squeeze your shoulder blades at the top.
• Control the eccentric (lowering) phase.
• Maintain a neutral spine throughout.

Common mistakes

• Rounding the back: Maintain a neutral spine by engaging your core and keeping your chest up.
• Using momentum/Jerking the weight: Reduce the weight and focus on smooth, controlled movements.
• Not pulling high enough: Aim to bring the bar to your lower chest/upper abdomen.
• Forearms taking over: Focus on initiating the pull with your back muscles and driving with your elbows.
• Standing too upright: Ensure your torso is close to parallel with the floor for optimal back engagement.
• Flaring elbows wide: Keep elbows relatively tucked to better target the lats.

Muscles worked

Primary: Lats, Rhomboids, Traps

Secondary: Biceps, Forearms, Erector Spinae, Rear Deltoids

Recommended rep ranges

Breathing and tempo

Breathing: Inhale as you lower the barbell, and exhale forcefully as you pull it up.

Tempo: 2-1-2-0

Bent-Over Barbell Row FAQs