How to do the Barbell Bent Over Row
BackBack & LatsBarbellIntermediate
The barbell bent over row is one of the most powerful movements for building a thick, strong back that translates to real-world strength and better posture. Master this lift and you lay the foundation for elite pulling power and a physique that commands attention.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Hinge at the hips until your torso is roughly 45 degrees or closer to parallel, maintaining a neutral spine with soft knees.
- Grip the barbell just outside shoulder width, engage your lats by pulling your shoulder blades down and back before the bar moves.
- Drive your elbows past your torso and pull the bar into your lower chest or upper abdomen, squeezing your back hard at the top.
- Lower the bar under control along the same path, feeling a full stretch through the lats before initiating the next rep.
Common mistakes
- Rounding the lower back under load — brace your core and set your spine neutral before every single rep, treating it like a deadlift setup.
- Using momentum by jerking the torso upright — keep your hips locked in the hinge position throughout the entire set so the back does the work.
- Pulling with the arms instead of the lats — consciously initiate each rep by retracting and depressing the shoulder blades before bending the elbows.
Pro tip — As you pull, think about driving your elbows into your back pockets rather than simply lifting the bar upward — this cue externally rotates the shoulder and maximizes lat engagement while keeping your shoulders healthy under heavy loads.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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