Videos
Instructions
- Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip.
- Bend at the hips while keeping your back straight and knees slightly bent.
- Lower your torso until it is nearly parallel to the floor.
- Pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top, then slowly lower the barbell back to the starting position.
Technical Tips
- Keep your back flat throughout the movement to avoid spinal stress.
- Engage your core to maintain stability.
- Avoid using momentum; control the movement both up and down.
- Do not hyperextend your neck; keep your head in a neutral position.
Breathing Tips
- Inhale as you lower the barbell to the starting position.
- Exhale as you pull the barbell towards your body.
Medical restrictions
- Lower back injuries
- Herniated discs
- Shoulder impingement
- Chronic spinal conditions
The Barbell Bent-Over Row is a compound strength training exercise designed to target the back muscles, particularly effective for building upper body mass and improving posture. As a key movement in bodybuilding and functional training routines, this exercise engages multiple muscle groups including the lats, rhomboids, lower back, and rear deltoids. It is performed by bending at the hips while maintaining a flat back and pulling a loaded barbell towards the lower chest. This movement pattern helps develop both pulling strength and muscular endurance. Ideal for intermediate lifters, it is commonly integrated into hypertrophy and performance-based programs due to its efficiency in stimulating back development. When executed with proper form and technique, the Barbell Bent-Over Row supports spinal integrity and reinforces core engagement, making it a foundational lift for those aiming to increase back width and thickness. It is also frequently used in powerlifting assistance work and CrossFit programming to enhance posterior chain stability and strength.
How do I do a barbell bent-over row with proper form?
To perform a barbell bent-over row with proper form, hinge at your hips, keep your back straight, pull the barbell to your torso while engaging your lats, and avoid using momentum to lift the weight.
Is the barbell bent-over row good for back development?
Yes, the barbell bent-over row is excellent for back development as it targets the lats, rhomboids, and lower back, helping build strength and muscle mass across the entire upper back region.
Should I use an overhand or underhand grip for barbell rows?
An overhand grip emphasizes the upper back and traps, while an underhand grip can increase biceps involvement—choose based on your training goal and comfort.
Can I do barbell rows if I have lower back pain?
If you have lower back pain, it's best to avoid barbell rows or consult a medical professional before performing them, as the movement places stress on the lumbar region.
How heavy should I lift on barbell bent-over rows?
Choose a weight that allows you to perform the movement with proper form for 8–12 reps, ensuring muscle engagement without compromising spinal alignment or using momentum.