Barbell Bent Over Row
Barbell Bent Over Row Video Guide
The barbell bent over row is a classic back-building exercise and one of the most effective bent over row variations for developing the upper body, back muscles, and full-body pulling strength. It targets the lats, rhomboids, rear delts, traps, shoulder blades, biceps, and the entire posterior chain. Keeping a strong starting position with your feet shoulder-width apart, a stable hip hinge, and a neutral spine prevents chronic lower back pain and ensures proper form.
Because the movement trains so many muscles at once, the barbell bent over row builds strength that carries over to deadlifts, bench press lockout, pull-ups, and any upper-body pulling pattern. The barbell also allows heavier loading compared to dumbbells, improving back thickness, stability, and midline control. Using an underhand grip shifts emphasis to the biceps and lower lats, while an overhand grip hits more upper-back fibres.
This traditional bent-over row variation is used in strength training, bodybuilding, CrossFit, and functional fitness programmes. Maintaining the correct torso angle (30–45°) and bracing the core protects the spine, improves posture, and reduces injury risk. As always, perfect form beats heavier weight.
How to Perform the Barbell Bent Over Row:
-
Stand tall with feet shoulder-width apart and grab the bar just outside shoulder width, using either palms facing down (overhand) or underhand grip.
-
Bend your knees slightly and hinge your hips back, keeping your torso at a 30–45° angle with a flat back and neutral neck.
-
From this starting position, keep the barbell close to your legs and your core tight.
-
Pull the bar toward your chest or lower ribs by driving your elbows back and squeezing your shoulder blades together.
-
Pause briefly, maintaining tension through the torso, arms, and upper back.
-
Slowly lower the bar in a straight line toward the floor, keeping your spine in a natural position.
-
Repeat for your target reps, maintaining smooth, controlled movement on every lift.
GymNation Tip: If you feel strain in the lower back, adjust your torso angle or reduce weight. A correct hip hinge protects the spine and improves bar path. Beginners can use a dumbbell or plate-row variation to learn the movement.
Personal Trainer Notes:
-
Hinge from the hips, not the lower back — protect your spine.
-
Keep the bar close to your shins and thighs for better leverage.
-
Lead every row with your elbows and squeeze the shoulder blades.
-
Maintain a flat back, neutral neck, and strong core.
-
Avoid jerking or using momentum — smooth reps > heavy, sloppy reps.
-
Start light; only add plates when you can maintain perfect form.
-
If needed, film your sets or watch a video demonstration to check alignment.
WHATSAPP
EMAIL
SHARE VIA
Alternative Back Exercises
Barbell Bent Over Row FAQs
The movement targets the lats, rhomboids, rear delts, traps, biceps, and posterior chain, with support from the core and spinal erectors. It’s one of the best exercises for building a thicker, stronger back.
Set your feet shoulder width, hinge at the hips, keep your back flat, and pull the barbell toward your ribs. Maintain a neutral spine and slowly lower the bar after each rep.
Absolutely. It strengthens multiple muscle groups, reinforces posture, and improves pulling performance in deadlifts and pull-ups.
Most people benefit from a 30–45° torso angle. Too upright reduces back activation; too low increases strain.
Only if you can maintain perfect form. Heavy weights with poor technique increase the risk of lower back pain.
Yes, when performed with a proper hip hinge, strong core, and stable spine. It’s safer and more effective than many machine variations.
-
Overhand: More upper-back and rear-delt emphasis.
-
Underhand: More biceps and lower-lat activation.
Both are valuable depending on your goals.
Yes — start with lighter weight or dumbbell rows to learn the movement pattern, then progress to the barbell row.
