Barbell Bent Over Row
Strengthen your entire back with the Barbell Bent Over Row. This compound exercise builds a thick, strong back by pulling a barbell towards your torso.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Bent Over Row
Barbell Pendlay Row
Back · Infraspinatus · Barbell
Barbell Bent Over Wide Grip Row
Back · Infraspinatus · Barbell
Barbell Bent Over Wide Row Plus
Back · Infraspinatus · Barbell
Barbell Bent Over Wide Alternate Row Plus
Back · Infraspinatus · Barbell
Description
A strength exercise that targets the back muscles, using a barbell to perform a rowing motion while maintaining a bent over stance.
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How to do Barbell Bent Over Row
- 01Setup
Load a barbell and stand with your feet hip-width apart, the bar positioned over the middle of your shoelaces.
- 02Setup
Hinge at your hips, keeping a slight bend in your knees and a neutral spine, until your torso is roughly parallel to the floor or slightly above 45 degrees. Grab the barbell with an overhand grip, slightly wider than shoulder-width.
- 03
Brace your core, inhale, and pull the barbell towards your lower abdomen by retracting your shoulder blades and driving your elbows towards the ceiling.
- 04
Squeeze your back muscles at the top of the movement, ensuring your elbows are tucked close to your body and not flaring out.
- 05
Exhale as you slowly lower the barbell back to the starting position with control, fully extending your arms and allowing your shoulder blades to protract slightly.
Tips
- Maintain a neutral spine throughout the entire movement by keeping your gaze fixed on a spot on the floor about 1-2 feet in front of you.
- Focus on initiating the pull with your back muscles, imagining you're trying to pinch a pencil between your shoulder blades, rather than just pulling with your arms.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.
- Vary your grip width or hand position (overhand vs. underhand) to emphasize different areas of your back and add variety to your training.
Common mistakes
- Rounding your lower back during the lift puts undue stress on the spine; fix this by engaging your core and maintaining a rigid, neutral spine throughout the entire movement.
- Rocking your torso to swing the weight up indicates the weight is too heavy; lighten the load and focus on a controlled, deliberate pull using only your back muscles.
- Failing to engage the lats and retract the shoulder blades means your biceps are doing most of the work; consciously initiate the pull by squeezing your shoulder blades together and driving your elbows back.
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What muscles does Barbell Bent Over Row work?
Barbell Bent Over Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Barbell Bent Over Row good for beginners?
Barbell Bent Over Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Bent Over Row?
You need Barbell to perform Barbell Bent Over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Bent Over Row?
Maintain a neutral spine throughout the entire movement by keeping your gaze fixed on a spot on the floor about 1-2 feet in front of you. Focus on initiating the pull with your back muscles, imagining you're trying to pinch a pencil between your shoulder blades, rather than just pulling with your arms. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over. Vary your grip width or hand position (overhand vs. underhand) to emphasize different areas of your back and add variety to your training.
What are common mistakes when doing Barbell Bent Over Row?
Rounding your lower back during the lift puts undue stress on the spine; fix this by engaging your core and maintaining a rigid, neutral spine throughout the entire movement. Rocking your torso to swing the weight up indicates the weight is too heavy; lighten the load and focus on a controlled, deliberate pull using only your back muscles. Failing to engage the lats and retract the shoulder blades means your biceps are doing most of the work; consciously initiate the pull by squeezing your shoulder blades together and driving your elbows back.
Related exercises
Lever Bent over Row (plate loaded)
Back · Infraspinatus · Barbell
Lever One Arm Bent over Row (plate loaded)
Back · Infraspinatus · Barbell
Dumbbell Incline Row
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Cambered Bar Lying Row
Back · Infraspinatus · Barbell
Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Routines with Barbell Bent Over Row
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Free · iPhone only · Available on the App Store