Barbell Bent Over Row
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Strength Training
Horizontal Pulling
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Barbell
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Intermediate to Advanced
Overview
The Barbell Bent Over Row is a foundational compound lift that builds upper and mid-back strength, core control, and posterior chain stability. It challenges your ability to stabilize under load while reinforcing proper pulling mechanics.
Muscles Worked
PRIMARY:
Latissimus Dorsi (Lats)
Rhomboids
Middle and lower trapezius
SECONDARY:
Posterior deltoid
Biceps
Erector spinae
Core (for stability)
STEP-BY-STEP INSTRUCTIONS
Stand with your feet hip-width apart and grip the barbell just outside your knees (overhand or underhand grip based on preference).
Hinge at the hips with a flat back and soft knees until your torso is nearly parallel to the ground.
Brace your core and set your shoulders down and back.
Pull the barbell toward your lower ribs by driving your elbows behind you.
Squeeze your shoulder blades at the top of the row.
Slowly lower the bar back to the starting position with control.
Benefits
Builds dense upper-back strength and muscle mass
Improves posture and scapular control
Reinforces the hip hinge under load
Supports pulling power and deadlift performance
Teaches total-body tension and control in compound lifts
COACHING CUES
Hinge, don’t squat. Think hips back, chest down
Pull through your elbows, not your hands
Keep the bar close to your body
Brace your core like you're about to take a punch
Don’t let your upper back round. Stay tall even (especially) in the hinge
Notes
The Barbell Bent Over Row is a classic strength builder and a must-have for developing a strong, resilient back. Prioritize technique over load to protect your spine and maximize results.