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Bent Over Barbell Row

Bent Over Barbell Row demonstration
  • Upper Back
  • Biceps
  • Lats
  • Shoulders

Equipment: Barbell

New to this

Your first bent over barbell row

What weight should I start with on the bent over barbell row?

Start with the empty 45 lb bar. If holding a flat back at that weight is hard, use a 33 lb bar or a fixed 30 lb barbell instead.

You have got it right when you can do all 10 reps without your back rounding on the last two.

What usually goes wrong on the bent over barbell row?

Stand with feet hip-width, bar over your mid foot, hands just outside your knees. Push your hips back and bend forward until your torso is about 45 degrees from the floor, keeping a small arch in the lower back.

Pull the bar to your belly button, driving your elbows back past your ribs, and squeeze your shoulder blades together at the top for one count. Lower the bar all the way down under control.

Most common mistake: standing up a little on each rep to help the bar move. Lock the torso angle in place and let only your arms move. If you cannot, the bar is too heavy.

If the barbell area is crowded

The machine row is the same pulling direction with the lower back taken out of it, which is the better choice on days when your back is already tired. The one-arm dumbbell row works one side at a time with your chest supported, so it shows up any imbalance. The T-bar row keeps a similar hinge position with a more stable, fixed path.

How to do it

  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.