Bent Over Barbell Row

This fundamental pulling exercise targets the middle back muscles and improves posture. It's essential for balanced upper body development and pulling strength.

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Category: strength
Level: beginner
Force: pull
Mechanic: compound
Equipment: barbell

Instructions

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Repeat for the recommended amount of repetitions.

Tips

Keep your chest up and shoulders back throughout the movement
Pull the bar to your lower chest or upper abdomen
Squeeze your shoulder blades together at the top
Control the weight on both the lifting and lowering phases

Common mistakes

Using too much momentum and swinging the torso
Pulling the bar too high toward the neck
Allowing the lower back to round excessively

Safety

Maintain neutral spine alignment and avoid excessive forward lean. Those with lower back issues should consider supported variations or reduce the weight.

Variations

Bent Over Two-Dumbbell Row With Palms In
One-Arm Dumbbell Row
Reverse Grip Bent-Over Rows
Dumbbell Incline Row
Cable Seated Crunch