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Bent Over Barbell Row

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Exercise Data

Type: Strength Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats, Shoulders Equipment: Barbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Pull
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8.8

Out of 10

Excellent

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Bent Over Barbell Row Images

Bent Over Barbell Row
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Bent Over Barbell Row
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Bent Over Barbell Row Guide

Main Muscle: Middle Back

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. Then inhale and slowly lower the barbell back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.

Alternative Exercises For Bent Over Barbell Row

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Out of 10

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Review: Bent Over Barbell Row

Exercise Rating
10/10

May 6, 2016 12:37 PM: One of my favorite exercise.

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Review: Bent Over Barbell Row

Exercise Rating
10/10

Mar 17, 2016 5:28 PM: This is my favourite back exercise. Excellent for Massbuilding in the mid-section but also improves the lower back.

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Review: Bent Over Barbell Row

Exercise Rating
9/10

Dec 28, 2015 9:06 AM: I always feel like my posture is a little off when doing this exercise, hmm.

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Review: Bent Over Barbell Row

Exercise Rating
10/10

Nov 1, 2015 3:04 PM: Nice mass building exercise right after deadlifting!

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Tip: Bent Over Barbell Row

Exercise Rating
9/10

Oct 16, 2015 10:46 AM: Great exercise. Watch the back though. Proper posture!

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Review: Bent Over Barbell Row

Exercise Rating
9/10

Sep 4, 2015 11:23 AM: Now the Stronglifts 5x5 instructs that the weight starts on the floor and you set the weight back down on the floor between each rep. Is that true? I've done it both ways and keeping the barbell off the ground the amount of weight I can pull is significantly higher when the weight touches the ground...+See More

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Tip: Bent Over Barbell Row

Exercise Rating
9/10

Aug 13, 2015 5:34 AM: great exercise

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Review: Bent Over Barbell Row

Exercise Rating
1/10

Aug 5, 2015 3:52 PM: Title/names are misleading, as the picture shows Yates Rows. You should definitely have separate page for classical Bent-over barbell rows to avoid confusion....

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Review: Bent Over Barbell Row

Exercise Rating
10/10

Mar 14, 2015 9:40 PM: very good exercise, get a lot of gain in my back with in

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Review: Bent Over Barbell Row

Exercise Rating
10/10

Jan 5, 2015 5:47 PM: great

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