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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: No
Force: Pull
Your Rating: 


8.7

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

8.3

Out of 10

8.1

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Bent Over Barbell Row

Exercise Rating
10/10

Apr 12, 2014 2:55 PM: Excellent exercise, my favorite in the stronglifts 5x5 workout



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of people found this review helpful

Review: Bent Over Barbell Row

Exercise Rating
10/10

Apr 2, 2014 11:03 PM: GREAT MASS BUILDER!



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of people found this tip helpful

Tip: Bent Over Barbell Row

Exercise Rating
10/10

Feb 5, 2014 10:00 PM: I have to wear a back support brace.



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Tip: Bent Over Barbell Row

Exercise Rating
8/10

Jan 30, 2014 9:56 AM: Do you have to have your palms facing inwards. Or can you grasp it like you would to curl?



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of people found this review helpful

Review: Bent Over Barbell Row

Exercise Rating
9/10

Nov 4, 2013 5:55 PM: awesome, easy to do and works your back great



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Tip: Bent Over Barbell Row

Exercise Rating
9/10

Oct 25, 2013 6:59 AM: if you need more challenge, you can make a compound set with reverse bent over row.



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of people found this review helpful

Review: Bent Over Barbell Row

Exercise Rating
10/10

Jul 7, 2013 2:11 PM: Excellent mass builder for middle back. I prefer barbells over dumbbells as to the amount of weight used. I go heavy for 6-8 reps for 5 sets. Wear a belt and use strict form.



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of people found this review helpful

Review: Bent Over Barbell Row

Exercise Rating
8/10

Jul 4, 2013 10:07 AM: I think it's good, but using moderate weight.



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of people found this review helpful

Review: Bent Over Barbell Row

Exercise Rating
10/10

Jun 29, 2013 11:21 PM: This is a great exercise. It really builds up the back.



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Review: Bent Over Barbell Row

Exercise Rating
10/10

May 9, 2013 12:09 PM: NC



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