Barbell Bent Over Row

Target Muscle: Back
Equipment: Free Weights / Dumbbells
Level: Intermediate
Barbell Bent Over Row

The Barbell Bent Over Row is the primary barbell exercise for building a thick, powerful back. It engages the latissimus dorsi, rhomboids, middle and lower trapezius, posterior deltoids, and biceps. As a free-weight compound movement, it builds functional pulling strength that transfers to deadlifts, pull-ups, and real-world lifting. Strict form prevents lower back strain and ensures the back muscles do the work.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Load a barbell and place it on the floor

  2. Step 2

    2. Stand with feet hip-width apart, hinge at the hips until your torso is roughly 45° to the floor

  3. Step 3

    3. Grip the bar with an overhand grip slightly wider than shoulder-width

  4. Step 4

    4. Brace your core and pull the bar toward your lower ribcage/sternum

  5. Step 5

    5. Drive your elbows back and squeeze your shoulder blades together at the top

  6. Step 6

    6. Lower the bar under control to full arm extension — repeat without letting the bar rest on the floor

Pro Tips

  • Keep your back flat — if it rounds, reduce the weight or raise your torso angle. The torso angle should remain fixed throughout the set; do not raise your chest to meet the bar. Pull with your elbows, not your biceps — imagine driving your elbows toward the ceiling. For lat emphasis, use a reverse (underhand) grip. For upper back, use a wider overhand grip and pull to the chest.