Strength Training · Bodybuilding
Barbell Bent-Over Row
The barbell bent-over row trains your back and arms by pulling a bar toward your lower ribs while holding a hip-hinged position.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Stand with feet hip-width apart, holding the bar at your thighs with an overhand grip slightly wider than shoulder width.
- Bend your knees slightly.
- Push your hips back until your torso is about 30–45 degrees above horizontal, with your arms hanging straight.
- Pull the bar toward your lower ribs.
- Lower the bar until your elbows are fully extended.
- Stand upright after your final repetition.
Form cues
- Brace your belly before each pull.
- Keep your gaze on the floor ahead.
- Keep pressure through your whole foot.
- Exhale as you pull.
Common mistakes
- Rocking your torsoReduce the weight so your torso angle stays fixed throughout each repetition.
- Rounding your lower backUse a shallower hinge that lets you maintain your back's natural shape.
- Shrugging toward your earsDrive your elbows back rather than lifting your shoulders.
- Curling your wristsKeep your knuckles aligned with your forearms instead of bending your wrists to finish the pull.
Safety
Heavy loads and fatigue can strain your lower back while you hold the unsupported hinge. A slipping grip can drop the bar onto your feet.
- Practice the hinge and row with an empty bar before adding weight.
- End the set when you can no longer hold your position or grip securely.
- Keep the floor clear so you can set the bar down safely.
- Return the bar to rack supports, or lower it to the floor by bending at your hips and knees.
Choose a chest-supported row if the unsupported hinge causes back discomfort, and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Lifting Straps (optional)
- Weight Plate (optional)
Sets and reps
- Sets
- 3
- Target
- 8–12 reps
- Rest
- 2 min
Choose a weight that leaves about two controlled repetitions in reserve.