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Home > Back Exercises > Bent Over Barbell Row

Bent Over Barbell Row

The bent over barbell row is one of the best weight lifting exercises for working the upper back muscles and is considered to be one of the most effective compound builders along side such exercises as the deadlift.

The movement is essentially the reverse bench press and demands a decent amount of strength in the legs, lower back and core muscles to provide the stability to execute making the barbell bent over row a fairly advanced back exercise to perform. Take a look at the following instructions, tips and video which will show you exactly how to do bent over rows.



disclaimer advice

BENT OVER BARBELL ROW
Exercise Type Primary Movers Secondary Movers
Compound /
Free Weights 		Lats Rear Delts, Biceps, Traps
Exercise Description:

1). With your feet shoulder width apart and a slight bend in the knee, bend forwards with an arched back and take an overhand grasp of the barbell around shoulder width apart.

2). With control, pull the barbell up towards your lower abdomen keeping your arms and elbows tucked in close to your sides.

3). Pause for a second and then slowly lower the barbell avoiding locking your elbows out at the end.
Video:
Exercise Tips:

  • If you find that the weight plates that you're using are too large to allow you to fully extend your arms during the movement then try standing on a raised platform or sturdy box to give you a greater range of movement.

  • Do not let the amount of weight you use compromise good technique in any way with this exercise. If you find that you're pulling the barbell up with the aid of raising your back rather than just your arms then try lowering the weight until your form is correct.

    		•
    Exercise Variations:

  • Underhand grip – The bent over barbell row can also be performed by using an underhand grip to target the lower lats.

  • Dumbbell bent over row – The barbell can be switched for dumbbells or even a cable to add a little more variety to your workouts.

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