Bent Over Barbell Row
Strength · Beginner · Middle Back
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Middle Back
- Secondary
- Biceps, Lats, Shoulders
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Middle Back
Also works: Biceps, Lats, Shoulders
How to do it — Bent Over Barbell Row
- 1Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- 2Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- 3Then inhale and slowly lower the barbell back to the starting position.
- 4Repeat for the recommended amount of repetitions.
Train it in a full program
5-Day TransformationSee the program →
5 days/wk · Intermediate
Featured on Day 2 — Back & Biceps
4-Day Upper / LowerSee the program →
4 days/wk · Intermediate
Featured on Day 1 — Upper A
3-Day Full BodySee the program →
3 days/wk · Beginner
Featured on Day 1 — Full Body A
Upper Body BuilderSee the program →
3 days/wk · Intermediate
Featured on Day 3 — Back & Biceps
Put it into practice
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