Barbell Bent Over Row

Description

The barbell bent over row is a horizontal pulling exercise where you hinge at the hips with a loaded barbell and row it to your torso. It builds size and strength throughout the entire back — lats, rhomboids, traps, and rear delts — and serves as one of the best mass-building exercises for the upper body. It also builds the core and lower-back endurance through the static hold position.

Muscle Group

Back, Latissimus Dorsi, Rear Deltoid

Equipment Required

Barbell

Barbell Bent Over Row Instructions

Stand with feet hip-width apart in front of a loaded barbell on the floor.
Hinge at the hips and bend your knees slightly to grip the bar with hands just outside your knees, using a double-overhand grip.
Stand up with the bar, then hinge forward at the hips again until your torso is roughly 45 degrees from horizontal — not parallel to the floor (that puts more strain on the lower back).
Let the bar hang at arm’s length just below your knees. Brace your core, pull your shoulders down and back, and lock in your back angle.
Pull the bar to your lower chest or upper abdomen by driving your elbows up and back. Squeeze your shoulder blades together at the top.
Pause briefly with the bar against your body, then lower it under control back to the start position.
Maintain the same torso angle throughout the entire set — do not rock or use momentum.
Repeat for the desired number of reps, then lower the bar to the floor between sets if needed.