How to do a Barbell Bent-Over Row
The barbell bent-over row is a compound pulling lift where you hinge forward and row a bar from arm's length to your lower ribs with an overhand grip. It builds the lats, mid-back, and rear delts while training your hips and core to hold position. It suits intermediate lifters comfortable with the hip hinge.
- Primary muscles
- Back (latissimus dorsi), Upper back (rhomboids, middle traps)
- Also works
- Rear deltoids, Biceps, Lower back (erector spinae), Hamstrings and glutes
- Equipment
- Barbell, Weight plates
- Level
- Intermediate
Step by step
- Stand with feet about hip to shoulder width and hold the bar with an overhand grip just outside your thighs.
- Soften your knees and push your hips back until your torso is close to parallel with the floor.
- Brace your core and keep your spine neutral from head to hips with the bar hanging under your shoulders.
- Row the bar to your lower chest or upper stomach by driving your elbows back past your torso.
- Squeeze your shoulder blades together for a brief pause at the top.
- Lower the bar under control to full arm extension without letting your back round.
Coaching cues
- Take a breath and brace before every rep, just like a deadlift.
- Keep your torso angle locked; if it rises each rep, the weight is too heavy.
- Pull toward your belly button region to bring the lats into play.
Common mistakes
Rounded lower back
Reduce the load and hinge only as far as you can while keeping a neutral spine.
Standing up too tall
Keep your chest pointed down toward the floor so the row trains the back rather than the traps.
Jerking the weight
Row with a smooth pull and controlled lowering instead of heaving with your hips.
Flared, short pulls
Drive the elbows all the way back and touch the bar to your torso when possible.
Sets and reps
Strength
4–5 sets of 4–6 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 12–15 reps
Alternatives
FAQ
Is the barbell row bad for your lower back?
It loads the lower back, but with a braced core, neutral spine, and a sensible weight it is a standard training lift. If holding the hinge is hard, a chest-supported or one-arm dumbbell row is a good option.
Should you use an overhand or underhand grip for barbell rows?
An overhand grip tends to hit the upper back and rear delts a bit more, while an underhand grip brings in more biceps and lats. Both are effective, so pick the one that feels comfortable for your wrists and elbows.
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