Barbell Bent Over Row
Heavy horizontal pull from a hinged position — builds lats, mid-back, and biceps in one of the most effective movements in the gym.
How to do it
- Stand with your feet shoulder-width apart and grab the bar with an overhand grip slightly wider than your shoulders.
- Hinge at the hips with a flat back until your torso is at roughly 45 degrees to the floor.
- Brace your core hard and let the bar hang directly under your shoulders with your arms fully extended.
- Pull the bar up to your lower chest, keeping your elbows tucked at roughly 45 degrees from your torso.
- Squeeze your shoulder blades together at the top, fully contracting your lats and mid-back.
- Lower the bar back down with control over 2–3 seconds, keeping your back position locked throughout.
Key technique cue
Hold one back angle, pull the bar to the lower chest, no swinging.
Common mistakes
- ✕ Standing too upright, which turns the row into a partial deadlift instead of a back exercise.
- ✕ Rounding the lower back as you pull, which puts the spine at serious risk under load.
- ✕ Pulling with the biceps and curling the wrists, leaving the lats and mid-back underloaded.
- ✕ Using too much momentum and heaving the bar up — the back stops working once the body starts cheating.
Benefits
- ✓ Builds the lats, mid-back and biceps under heavy compound load.
- ✓ Trains the lower back and core to hold position under tension.
- ✓ Balances out heavy bench pressing and protects shoulder health.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Barbell Bent Over Row
- Straight Bar Bench Mid Rows
- Kettlebell Gorilla Row
- Pendlay Row
- Underhand Barbell Row
- Yates Row
About the exercise
The barbell bent-over row is one of the most effective back-building exercises in any program. By hinging at the hips and pulling a loaded bar to the lower chest, it trains the lats, mid-back and biceps under heavy load while forcing the lower back and core to work isometrically to hold the position. It's a core exercise for pull-day, hypertrophy and strength programs.
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