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How to do it
- Stand with feet shoulder-width apart and grip the barbell with hands just outside your knees, palms facing you.
- Hinge at your hips with a flat back until your torso is at about a 45-degree angle to the floor.
- Brace your core hard and let the bar hang directly below your shoulders at full arm extension.
- Pull the bar up to your lower chest, keeping your elbows tucked at about 45 degrees from your torso.
- Squeeze your shoulder blades together at the top, fully contracting the lats and mid-back.
- Lower the bar back down with control over 2 to 3 seconds, keeping the back position locked the whole time.
Common mistakes
- Standing too upright, turning 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 bending the wrists, leaving the lats and mid-back understimulated.
- Using too much momentum and swinging the bar up — the back stops working when the body cheats.
Muscles worked
Good to know
- What muscles does the Barbell Bent Over Row work?
- Mainly the lats. It also works the biceps.
- What equipment do you need for the Barbell Bent Over Row?
- It uses a barbell. Without it, the Chin Ups and the Dumbbell Pullover train the same muscles the same way.
- Is the Barbell Bent Over Row good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.