Barbell Row tutorial
The bent-over barbell row is a compound lift for back thickness and strength, working the lats, mid-traps, rhomboids, and rear delts. Holding the bent-over position also strengthens the lower back and hamstrings, making it a good fit for intermediate lifters.
How to perform
- Grip the barbell slightly wider than shoulder width and stand up.
- Bend your knees slightly and hinge forward until your torso is at about 45 degrees or lower.
- Keep your back flat and core braced with the bar hanging under your shoulders.
- Row the bar to your lower stomach or navel, squeezing your shoulder blades together.
- Pause briefly, then lower the bar under control until your arms are straight.
Breathing: Exhale as you row the bar up and inhale as you lower it, keeping your core braced throughout.
Key tips
- Keep your torso angle fixed for the whole set.
- Lead the movement with your elbows, not your wrists.
- Keep your neck aligned with your spine.
Common mistakes
- Rounding the back in the bent-over position.
- Standing up and using the lower back to swing the bar.
- Pulling to the chest with elbows flared wide.
Safety: People with lower-back pain should choose the supported single-arm dumbbell row or seated cable row instead.
BackPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Dumbbell Row
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
