Barbell Bent Over Row 5s · no sound

Barbell Bent Over Row

A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.

Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Stand with feet shoulder-width apart and grip the barbell with hands just outside your knees, palms facing you.
  2. Hinge at your hips with a flat back until your torso is at about a 45-degree angle to the floor.
  3. Brace your core hard and let the bar hang directly below your shoulders at full arm extension.
  4. Pull the bar up to your lower chest, keeping your elbows tucked at about 45 degrees from your torso.
  5. Squeeze your shoulder blades together at the top, fully contracting the lats and mid-back.
  6. 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

Primary
Lats
Secondary
Biceps

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.

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