Back Exercise · Barbell

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Barbell Bent Over Row

Hinge at the hips, keep the back flat, and pull the bar into the stomach — that's the bent over row, and it's one of the most direct ways to build a thick, strong upper back. It's less forgiving than most rowing variations because the lower back has to hold the hinge position for the whole set, not just the lift. Most people find the hardest part isn't the pull, it's resisting the urge to round the spine as fatigue sets in.

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Also known as: Barbell Row, Bent Over Row, BB Bent Over Row

Category

Back

Equipment

Barbell

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Bent Over Row

1. Take a stance with your feet shoulder-width apart and a slight bend in your knees.
2. Hinge forward from your hips, keeping your back flat and your chest up.
3. Take an overhand grip on the barbell, hands set slightly wider than shoulder width.
4. Row the bar up toward your lower chest by pulling your shoulder blades back and contracting your back muscles.
5. Hold briefly at the top, then lower the bar under control back to the start.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the upper back.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Bent Over Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back Barbell Pendlay Row Barbell · Upper Back

Equipment Alternatives

Don't have barbell? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

Featured in Curated Workouts

Train the Barbell Bent Over Row with structured progression in these complete workout routines:

Level 2 · Intermediate 55 Min · ~430 kcal

Upper Body Power: Heavy Bench & Rows

4 Days/Wk · 10 Wks · 55 Min · ~430 kcal

High-yield horizontal and vertical push-pull split building thick chest, broad back, and shoulder mass.

Barbell & Dumbbells Straight Sets PectoralsUpper BackDeltoids

+1

5 Movements

5 Exercises · 4 Sets per Exercise Start Workout →

Level 3 · Advanced 50 Min · ~440 kcal

Golden Era Antagonist Chest & Back Routine

4 Days/Wk · 8 Wks · 50 Min · ~440 kcal

Classic bodybuilding superset system pairing opposing chest and back exercises for a legendary upper body pump.

Barbell & Dumbbells Antagonist Supersets PectoralsLatsUpper Back

4 Movements

4 Exercises · 4 Supersets Start Workout →

FAQ

What muscles does the Barbell Bent Over Row work?

The Barbell Bent Over Row mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Bent Over Row?

You do the Barbell Bent Over Row with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Bent Over Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Bent Over Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Bent Over Row?

The Back Lever trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.