Barbell Bent-Over Row
Horizontal pull, barbell, upper back and lats
The bent-over row pulls a barbell from straight arms to the lower ribs while you hold a hinged position. It trains the upper back and lats, with the rear shoulders, biceps and lower back working too. It suits anyone who can hold a flat back hinge and wants a strong upper back.
Setting up
- Deadlift the bar from the floor or take it from a rack at thigh height.
- Hold it with an overhand grip, hands just wider than the knees.
- Push the hips back with soft knees until the upper body leans well forward with a flat back.
- Let the bar hang under the shoulders, and start with a load you can row without standing up.
How to do a barbell bent-over row
- Brace the belly and keep the back still.
- Keep the neck in line with the back, eyes on the floor a little in front of the feet.
- Pull the bar toward the lower ribs by driving the elbows back.
- Squeeze the shoulder blades together at the top for a moment.
- Lower the bar under control to straight arms, without standing up.
- Keep the same body angle through every rep.
Breathing. Breathe out as you pull and breathe in as you lower.
Muscles worked
- Mainly
- Upper back and lats
- Also
- Rear delts, biceps and lower back
Common mistakes
- Standing taller with each rep. Each rep then gets easier and the back works less, so hold the chest angle and lighten the bar if it creeps up.
- Jerking the bar up with the hips. It turns the row into a swing and loads the lower back, so keep the hips still and pull with the elbows.
- Rounding the back. It puts the strain on the spine, so set a flat back and end the set when you lose it.
- Shrugging the shoulders to the ears. That lets the neck do the work, so keep the shoulders away from the ears and pull the elbows toward the hips.
Guide
Guide
