Bent-Over Barbell Row

Lats, rhomboids, traps, bicepsBarbell

The bent-over barbell row is a staple compound lift for building back thickness and strength. It demands strong core stabilization to maintain a proper hinge throughout the set. Done right, it's a powerhouse move for the entire upper body.

How to do it

1Grip the barbell slightly wider than shoulder-width and stand tall.

2Softly bend your knees and hinge forward at the hips to about a 45-degree angle, keeping your back flat.

3Initiate the pull by retracting your shoulder blades and drive the bar toward your lower belly.

4Keep your elbows tucked close to your body and hold the contraction at the top for a second.

5Slowly lower the bar back down, maintaining a neutral spine.

Common mistakes

Rounding your lower back—this places dangerous axial load on your spine.

Standing too upright—this shifts the focus to your upper traps instead of your lats.

Using momentum or bouncing your torso—this reduces muscle tension and increases injury risk.

Breathing

Exhale as you pull the bar to your belly, and inhale as you slowly lower it.

Make it harder or easier

To make it easier, lighten the weight or stand slightly more upright. To make it harder, add a two-second pause at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.