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Barbell Bent Over Row

The Barbell Bent Over Row is a powerful compound exercise that builds back strength, improves posture and supports overall pulling performance.

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The Barbell Bent Over Row is a staple movement for developing a strong, balanced upper body. By pulling the barbell toward your torso from a hinged position, you train multiple muscle groups at once while reinforcing control and stability through your entire body. This makes it an efficient exercise for both strength-focused and performance-oriented training programs.

What sets this exercise apart is the constant tension created by maintaining a bent-over position throughout the movement. This demands focus on proper positioning, controlled motion, and consistent effort on every repetition. As a result, the exercise not only builds strength but also improves body awareness and coordination during pulling movements.

Because it allows for progressive loading, the Barbell Bent Over Row fits well into beginner, intermediate, and advanced routines. It can be used to build a strong foundation, support other lifts, or increase overall training volume for back-focused days. When performed with good technique, it delivers long-term benefits for strength, control, and resilience.

How to Perform the Barbell Bent Over Row

Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip slightly wider than shoulder width.
Hinge at your hips, keeping your back flat and chest up until your torso is nearly parallel to the floor.
Allow the barbell to hang directly below your shoulders with your arms fully extended and your core braced.
Take a deep breath in and hold it to maintain core tension.
Pull the barbell toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together.
Keep your elbows close to your body and maintain a neutral wrist position throughout the movement.
Exhale at the top of the movement, then slowly lower the barbell back to the starting position while maintaining control.
Keep your torso angle consistent throughout all repetitions and avoid using momentum by jerking or swinging the weight.

Important information

Keep your lower back in its natural arch and avoid rounding your spine at any point during the exercise.
Maintain a slight bend in your knees to reduce stress on your lower back and hamstrings.
Focus on pulling with your back muscles rather than your arms by initiating the movement by retracting your shoulder blades.
If you feel pain in your lower back, decrease the weight or check your form with a qualified fitness professional.

FAQ - Barbell Bent Over Row

What muscles does the barbell bent over row target?

The barbell bent over row primarily targets the latissimus dorsi (lats) and trapezius muscles. It also engages the rhomboids, rear deltoids, biceps, and erector spinae as secondary muscles, making it one of the most complete upper back exercises available.

What's the correct form for a barbell bent over row?

Stand with feet shoulder-width apart, bend at the hips until your torso is nearly parallel to the floor, keep your back flat and core tight, then pull the barbell to your lower ribcage while keeping elbows close to your body. Lower the weight in a controlled manner and repeat, maintaining a neutral spine throughout the movement.

How can I prevent lower back pain during bent over rows?

Maintain a neutral spine position (not rounded) and hinge properly at the hips rather than bending at the waist. Brace your core throughout the movement, avoid using excessive weight, and consider alternatives like chest-supported rows if pain persists despite form corrections.

How often should I incorporate bent over rows in my training?

Most lifters should perform bent over rows 1-2 times per week, allowing 48-72 hours of recovery between sessions. For optimal back development, include them as a primary movement on your pulling or back-focused training days.

Can I substitute bent over rows with another exercise?

Yes, effective alternatives include chest-supported rows, single-arm dumbbell rows, seated cable rows, and T-bar rows. These variations can reduce lower back stress while still targeting similar muscle groups, making them suitable replacements depending on your goals and equipment availability.

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Workouts with Barbell Bent Over Row

Best Upper Body workouts

The upper body consists of several major muscle groups, including the chest, shoulders, biceps, triceps, and abs. In these workouts, the muscles are trained together as part of an upper/lower split routine. Core compound movements such as the bench press, incline bench press, and shoulder press form the foundation of your session, helping you build strength and size efficiently. These are complemented by isolation exercises like bicep curls and tricep pushdowns to target specific muscles and improve definition.

Best Full Body workouts

The full body includes all major muscle groups, such as the chest, back, shoulders, arms, core, and legs. In these workouts, the areas are trained together in each session to maximize efficiency and overall fitness. Core compound movements like squats, deadlifts, bench presses, and rows create a strong foundation by working multiple muscles at once, helping you build strength, improve balance, and burn more calories. These exercises are complemented by targeted isolation work to address specific muscles and support balanced development throughout your entire body.

Best Pull Day workouts

Pull day workouts focus on the major muscle groups involved in pulling movements: the back, biceps, and rear shoulders. Training these muscles together helps improve posture, build balanced strength, and develop a well-defined upper body. Compound exercises like rows, pull-ups, and deadlifts create the foundation of your pull day routine by engaging multiple muscles at once. These movements are complemented by isolation exercises such as bicep curls and face pulls to target specific areas and improve muscle detail. Whether you want to increase strength, enhance muscle definition, or support better performance, pull day workouts offer an efficient way to reach your goals.

Best Back workouts

Back workouts target the major muscles responsible for posture, pulling strength, and total-body power: including the lats, traps, rhomboids, and erector spinae. In this training plan, you’ll combine heavy compound lifts with precise isolation work to build thickness, width, and strength. Foundational movements like deadlifts, pull-ups, and barbell rows help develop overall mass and power, while exercises like face pulls and lat pulldowns refine shape and control. Whether your goal is to lift heavier, improve athletic performance, or enhance your physique, focused back workouts are key to long-term progress.

Best Chest and Back workouts

Chest and back workouts combine two major upper body muscle groups into one efficient training session. By pairing pushing movements (like bench presses and push-ups) with pulling exercises (like rows and pull-downs), you challenge the front and back of your upper body in balance. This approach boosts strength, improves posture, and supports a well-developed physique. Whether you're short on time or looking to increase training frequency, chest and back pairings are both practical and effective.

Best Powerlifting workouts

Powerlifting revolves around one goal: getting stronger in the squat, bench press, and deadlift. These workouts are built around heavy compound lifts, progressive overload, and smart programming to help you increase your 1-rep max over time. Whether you’re a beginner learning the big three or an advanced lifter prepping for a meet, powerlifting training builds raw strength, muscular control, and total body power.

Best Strength workouts

Strength workouts focus on increasing your ability to lift heavier weights and perform challenging movements with control and consistency. These programs prioritize compound lifts like squats, deadlifts, and presses, often using lower rep ranges with higher loads. Whether you're a beginner or advanced lifter, strength training improves physical performance, enhances muscular coordination, and supports long-term health and resilience.

Best Men workouts

The best workouts for men are built around strength, endurance, and functional fitness. These routines typically emphasize compound lifts, progressive overload, and high-efficiency conditioning to support muscle growth, fat loss, and overall athleticism. Whether your goal is size, performance, or long-term health, these plans offer a solid foundation for a balanced, resilient physique.

Best Trap workouts

Your trapezius muscles are more than just a visual powerhouse: they’re essential for posture, shoulder stability, and upper body strength. These workouts target all areas of the traps, from the upper region (shrugs, carries) to the mid and lower traps (rows, pulls), helping you build mass, improve alignment, and reduce injury risk in heavy compound lifts.

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Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.