Barbell Bent Over Row
Auto DetectedBarbell bent-over row that targets lats, traps, and rhomboids to build back thickness and pulling strength; commonly used for hypertrophy and posture improvement.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Biceps, Forearms, Abs
Accessory Muscles
Glutes, Hamstrings
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Traps
8/10Mid Traps, Lower Traps
Lower Back
6/10Erector Spinae
Shoulders
5/10Rear Delts
Biceps
4/10Forearms
3/10Abs
3/10Glutes
2/10Hamstrings
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart over the barbell. Hinge at hips to bend forward with straight back, gripping bar overhand slightly wider than shoulders.
- Drive elbows back to pull bar to upper abdomen.
- Squeeze shoulder blades together at top.
- Lower bar slowly to full arm extension.
- Maintain neutral spine throughout.
- Keep torso stationary.
- Brace core before each rep.
Coaching Tips
Form Cues
- Elbows close to body
- Squeeze blades like holding pencil
- Hinge from hips, not back
- Chest up, eyes forward
Breathing
Inhale as you lower the bar; exhale as you pull it up while bracing your core.
Tempo
3-1-1
Range of Motion
Torso at 45 degrees to floor; pull until bar touches torso, lower to arms fully extended perpendicular to floor.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Use collar on barbell
- Stop if dizziness occurs
Spotting
Spot from sides gripping bar ends for heavy sets; assist pull if needed, or use safeties in rack.
Common Mistakes
- Rounding lower back
- Using momentum from torso
- Flaring elbows wide
- Incomplete arm extension
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder extension
Build Up First
- Master hip hinge
- Basic deadlift form
Also known as
Bent Over Barbell Row, Barbell Row, Bent Row
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