Barbell Bent-Over Row
A hip-hinged barbell row pulling the bar from arm's length to the lower ribs. A foundational compound lift for upper- and mid-back strength and size.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Teres Major
- Biceps
- Brachialis
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a barbell with an overhand grip just outside the knees. Hinge at the hips with soft knees until the torso is about 30-45 degrees above parallel, back flat and arms hanging straight.
Brace the core and keep the spine neutral.
Pull the bar toward the lower ribs, driving the elbows back.
Squeeze the shoulder blades together at the top.
Lower the bar under control to straight arms without changing the torso angle.
Breathing: Brace with a breath before each pull, exhale as the bar reaches the body.
Coaching tips
Flat back, fixed hinge
Bar to belly button
Elbows past the torso
Common mistakes
Standing up more with each rep
Rounding the lower back
Jerking the weight with the hips
Pulling to the chest with flared elbows
Safety notes
Keep the spine neutral; reduce the load if the lower back rounds.
Hinge from the hips rather than bending through the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.