Bent Over Row (Barbell)

Hinge at your hips until your torso is at 45 degrees. Pull the barbell to your stomach. Keep your core braced tight to protect your lower back.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

barbell

Bilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a barbell with your hands shoulder-width apart.
- Bend your knees slightly, and hinge forward from your hips, not your waist, to about a 45-degree angle. Keep your back straight, not rounded.
Step 2Grab the Bar
- Using an overhand grip, hold the barbell with your hands shoulder-width apart.
- Ensure your grip is firm and your arms are fully extended.
Step 3Position Your Body
- Retract your shoulder blades to prepare for the lift, keeping your core engaged and your back straight.
- Ensure that your gaze is forward, not towards the floor, to maintain the right alignment of your neck with your spine.
Step 4Lift the Bar
- Lift the barbell towards your torso by bending your elbows and pulling them up and back.
- Aim to touch your belly button with the barbell, keeping your elbows close to your body as you do this.
Step 5Lower the Bar
- Lower the barbell back to the starting position with your arms fully extended.
- Ensure that you maintain the same bent-over position, with your back straight and core engaged.
Step 6Repeat
- Repeat the lift and lower for the desired number of reps. Be sure to maintain your form with each repetition.
Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Once standing, you can safely put down your barbell.