Barbell Bent Over Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Barbell
- Body part
- Back
- Type
- Strength
The barbell bent over row is a compound back-building exercise that primarily targets the lats (latissimus dorsi), the teres major and minor, the infraspinatus, and the middle and upper traps. The posterior deltoids, brachialis, and brachioradialis assist as synergists. It builds back thickness and pulling strength and is a staple for balancing out heavy pressing work.
How to do the Barbell Bent Over Row
- 1Stand with your feet about shoulder-width apart, the barbell over your mid-foot, and grip it slightly wider than shoulder-width with an overhand grip.
- 2Bend at your hips and knees and lift the bar to a standing position, keeping your back flat and the bar close to your legs.
- 3Hinge forward at the hips until your torso is roughly 15–45° above parallel to the floor, letting the bar hang at arm's length below you.
- 4Brace your core and set your shoulder blades, keeping your spine neutral and your gaze a few feet in front of you.
- 5Pull the bar toward your lower ribs or upper stomach, driving your elbows back and squeezing your shoulder blades together at the top.
- 6Lower the bar under control until your arms are fully extended, keeping tension in your back throughout.
- 7Complete your reps, then hinge the bar back to the floor or your rack with a flat back.
Form tips
- Brace your core hard and keep your spine neutral for the entire set to protect your lower back under load.
- Lead the pull with your elbows rather than your hands so the lats and mid-traps do the work instead of your biceps.
- Keep the bar path close to your body, grazing your thighs, to reduce strain on your lower back.
- Pause briefly at the top of each rep and squeeze your shoulder blades together to maximize back contraction.
- Start lighter than you think and master the hip hinge before adding heavy load to this lift.
Common mistakes
- Rounding the lower back during the pull, which puts the spine under high shear stress and risks injury.
- Using momentum to heave the bar up with the hips, which shifts work off the back muscles and cheats the rep.
- Standing too upright so the torso rises toward vertical, which turns the row into a shrug and removes tension from the lats.
- Pulling with the arms and shrugging the shoulders up instead of driving the elbows back, which under-works the back and overloads the biceps.
- Letting the bar drift forward away from the body, which increases the moment arm and overloads the lower back.
Frequently asked questions
What muscles does the barbell bent over row work?
It primarily targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper traps. The rear deltoids, brachialis, and brachioradialis assist as synergists.
How far should I bend over for the barbell row?
Hinge at the hips until your torso is roughly 15–45° above parallel. A more horizontal torso hits the back harder but demands more from your lower back, so choose an angle you can hold with a flat, braced spine.
Is the barbell bent over row good for beginners?
Yes, but the hip hinge takes practice. Begin with light weight, keep your back flat and core braced, and add load only once you can hold a stable position through every rep.
How many sets and reps should I do?
For back strength and size, 3–4 sets of 6–12 reps is a sensible default. Pick a weight you can move with strict form and a flat back rather than chasing heavier numbers.
Where should I pull the bar to?
Pull the bar toward your lower ribs or upper stomach, driving your elbows back and squeezing your shoulder blades together. This keeps the lats and mid-traps engaged through the full range.
