Bent Over Barbell Row
The Bent Over Barbell Row is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats and shoulders assist as stabilizers throughout the range of motion.
How to Bent Over Barbell Row
- 1
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.
- 2
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.
- 3
Then inhale and slowly lower the barbell back to the starting position.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Alternating Kettlebell Row
Alternating Renegade Row
Bent Over One-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Frequently Asked Questions
What muscles does the Bent Over Barbell Row work?
The Bent Over Barbell Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Shoulders, which assist during the movement.
Is the Bent Over Barbell Row good for beginners?
Yes, the Bent Over Barbell Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Bent Over Barbell Row?
You need barbell to perform the Bent Over Barbell Row. Most commercial gyms will have this available.
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