Upper back · Barbell · Intermediate
How to do Barbell Bent Over Row
The barbell bent over row is a compound exercise targeting the upper back, requiring the lifter to hinge at the hips and pull a barbell towards the torso. It develops strength and muscle mass in the upper back, biceps, and forearms, and demands good posture and core stability.
- Primary muscle
- Upper back
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Back
How to do Barbell Bent Over Row, step by step
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Bent Over Row →
Muscles worked
Barbell Bent Over Row works your upper back as the main mover, with help from your biceps and forearms.
Variations
Track Barbell Bent Over Row in SPLYT
Barbell Bent Over Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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