Perform a hip-hinged horizontal pull with a barbell, bringing the weight toward your lower ribs to work the upper back muscles.
How to do the Barbell Bent Over Row#
- Stand with feet about shoulder-width and grip the barbell with an overhand grip slightly wider than shoulder distance.
- Hinge at the hips with a small bend in the knees until your torso is inclined and your spine is neutral, keeping your head in line with your spine.
- Brace your core and pull your shoulder blades down and back to stabilize the upper body.
- Drive your elbows back and row the bar to the area around your lower ribs or upper abdomen while exhaling and squeezing the upper back.
- Inhale and lower the bar slowly back to the start, maintaining the hip hinge and a flat spine between reps.
Muscles worked#
- Primary: Upper back (Rhomboids & Middle Trapezius), Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
Common mistakes#
- Rounding the lower back during the hinge.
- Using momentum or a hip thrust instead of a controlled pull.
- Letting the shoulders rise toward the ears instead of retracting them.
- Pulling with the arms only without squeezing the shoulder blades.
Barbell Bent Over Row vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
