How to Do the Bent-Over Barbell Row
The bent-over barbell row pulls a loaded bar toward your torso from a hinged position. It builds the lats, mid-back and rear delts and strengthens the muscles that hold your spine. It suits lifters who want serious back mass and strength.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
- Rear Delts
How to do the Bent-Over Barbell Row
- 1
Stand with your feet hip-width apart and the bar over your midfoot.
- 2
Hinge at your hips and grip the bar just outside your knees.
- 3
Lift the bar and set your torso at about 45 degrees with a flat back.
- 4
Brace your abs and keep your neck neutral.
- 5
Pull the bar to your lower ribs, driving your elbows back.
- 6
Squeeze your shoulder blades, then lower the bar under control.
Form cues to remember
- Elbows back and in
- Flat back, braced abs
- Pull to your lower ribs
- Don't stand up to lift
Bent-Over Barbell Row video tutorial
Common mistakes
Standing up as you pull
Keep your torso angle fixed and use less weight.
Rounding your back
Brace and keep your chest proud through each rep.
Using only your arms
Start each pull by squeezing your shoulder blades.
Bar path too high
Pull toward your lower ribs, not your chest.
Sets and reps
| Strength | 3–5 sets of 5–8 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 90–120 sec rest |
The hinged position loads your lower back, so keep your spine neutral and stop when it rounds. Use a weight you can control without heaving.
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Bent-Over Barbell Row FAQ
What back angle should I use on the bent-over barbell row?
About 45 degrees works well for most lifters. A more horizontal torso hits the upper back harder but demands more from your lower back.
Overhand or underhand grip for the bent-over barbell row?
Overhand targets the upper back, while underhand brings in more lats and biceps. Use whichever feels better on your shoulders.
Why does my lower back hurt after bent-over barbell rows?
Your lower back works hard to hold the hinge. Lower the weight, brace harder, or try a chest-supported row.
