Animated GIF · Available via API
gif_boxBarbell Bent Over Row
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fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
pull
Barbell Bent Over Row is a intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and knees slightly bent.
Bend forward at the hips while keeping your back straight and chest up.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
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warning Common Mistakes
Using Momentum and Jerking
Rounding the back and heaving the bar with a violent hip thrust shifts stress away from the lats and rhomboids to the lower back. Initiate every rep with a deliberate pull from the elbows, keep the torso angle fixed, and lower the bar under control for at least 2 seconds.
Standing Too Upright
A torso angle above 45° converts the movement toward an upright row, changing muscle recruitment significantly. Hinge at the hips until the torso is roughly parallel to the floor to keep tension on the mid-back muscles where it belongs.
Pulling to the Belly Instead of the Lower Chest
Rowing the bar to the abdomen shortens the range of motion and reduces lat stretch. Pull the bar toward the lower chest/upper abdomen and think about driving your elbows back and up behind the body to maximise mid-back contraction.
shuffle Variations & Progressions
Pendlay Row
Each rep starts from a dead stop on the floor, eliminating momentum and ensuring each pull is equally powerful. Builds explosive upper-back strength and is a staple in Olympic weightlifting accessory work.
Reverse-Grip Bent-Over Row
Using an underhand (supinated) grip increases bicep involvement and shifts the pull slightly, allowing many lifters to contract the lower lats more effectively.
Single-Arm Barbell Row
Performed with one end of the barbell anchored in a landmine attachment, this unilateral variation allows a longer range of motion and reduces spinal compression compared to the bilateral version.
Seal Row
Lying prone on an elevated bench eliminates lower-back strain entirely and removes the possibility of using momentum, making it a strict isolation row for the mid-back.
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