PlanWorkouts

Exercise 0027 · REF eZyBC3j

Barbell Bent Over Row exercise animation

Barbell Bent Over Row

Category
Back
Equipment
Barbell
Target
Upper Back

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.

How to Do the Barbell Bent Over Row

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the hips while keeping your back straight and chest up.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Bent Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

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

More Upper Back Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Barbell Bent Over Row work?
The Barbell Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Barbell Bent Over Row?
The Barbell Bent Over Row is done with a barbell.
What's a good alternative to the Barbell Bent Over Row?
If you don't have access to a barbell, the Back Lever targets the same upper back using body weight instead.