Equipmentbarbell
Difficultyintermediate
upper backback
Barbell Bent Over Row
The barbell bent over row is a compound exercise targeting the upper back, requiring the lifter to hinge at the hips and pull a barbell towards the torso. It develops strength and muscle mass in the upper back, biceps, and forearms, and demands good posture and core stability.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart and knees slightly bent.
- 2.Bend forward at the hips while keeping your back straight and chest up.
- 3.Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 4.Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- 5.Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
bicepsforearms
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Programs & workouts with Barbell Bent Over Row
- 4-Week Strength Builderprogram
- Push / Pull / Legsprogram
- Starting Strength 5×5program
- Upper / Lower 4-Dayprogram
- Pull Day (Strength)workout
- Upper Body (Strength)workout
- Full Body Beginnerworkout
- Extended Full Body (58 min)workout