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Barbell Bent Over Row

Intermediate
Barbell Bent Over Row animated demonstration
Animation © Gym visual

How to Do It

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the hips while keeping your back straight and chest up.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

Range of Motion

Arms fully extended at the bottom to barbell touching the torso at the top.

Common Mistakes to Avoid

  • ×Rounding the lower back
  • ×Using body momentum to heave the weight up
  • ×Standing too upright, reducing lat engagement

Prescription

3Sets
10-15Reps
Rest interval60-90 sec

Goal

Build mid-back thickness and posterior chain strength

Body Part

Back

Equipment

Barbell

Muscles Worked

PrimaryUpper Back
Secondary
BicepsForearms

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