Exercise library
Bent-Over Barbell Row
The bent-over barbell row is a key horizontal pull that builds a thick, strong back and improves posture and pulling power.
BarbellBackIntermediate
- Equipment
- Barbell
- Focus
- Back
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- LatsUpper backBicepsRear deltsLower back
How to do it
- 1Stand with your feet hip-width apart and hold the bar with an overhand grip, hands just outside your knees.
- 2Hinge at your hips and push your chest forward until your torso is roughly 45 degrees or lower.
- 3Let the bar hang with straight arms and brace your core.
- 4Pull the bar toward your lower ribs, driving your elbows back and squeezing your shoulder blades.
- 5Lower the bar under control to the start and repeat.
Tips & tricks
- Keep your back flat and neutral throughout — never round it under load.
- Lead with your elbows, not your hands, to target the back rather than the arms.
- Pick a weight you can move without jerking your torso upright.
Common mistakes
- Standing too upright, which turns the row into a shrug.
- Using momentum to swing the weight up.
- Rounding the lower back as you fatigue.
