VARIATIONS
- T-Bar RowV-barNeutralShoulder-widthLats · Back · T-Bar
- One-Arm Dumbbell RowOneBothNeutralRhomboids · Back · Dumbbell
- Alternating Kettlebell RowAt the sidesAlternatingBothRhomboids · Back · Kettlebell
- Two-Arm Kettlebell RowNeutralRhomboids · Back · Kettlebell
- One-Arm Kettlebell RowOneBothNeutralRhomboids · Back · Kettlebell
- Kroc RowOneNeutralLeaning forwardLats · Back · Dumbbell · Bench
- Chest-Supported Smith Machine RowWideLying face downChest supportedLats · Back · Smith Machine · Incline Bench
- Alternating Bent-Over Dumbbell RowAlternatingBent armsNeutralRhomboids · Back · Dumbbell
- Smith Machine Bent Over RowBent armsLats · Rhomboids · Smith Machine
- Incline Dumbbell RowNeutralLying face downChest supportedBack · Dumbbell · Incline Bench
- Cable Low RowNeutralSeatedLowLats · Back · Cable Machine
- Machine T-Bar RowSeatedChest supportedLats · Back · Machine · T-Bar
Bent Over Barbell Row
Barbell pulled to lower ribs with an overhand grip.
This compound pull builds thickness in the rhomboids and lats while engaging the biceps and shoulders. It strengthens the posterior chain by requiring a stable bent-over position under load.
HOW TO DO IT
- Stand with feet hip-width apart holding a barbell with an overhand grip.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Keep your back flat and knees slightly bent throughout the movement.
- Pull the bar toward your lower ribs while tucking your elbows in.
- Squeeze your shoulder blades together hard at the top of the lift.
- Lower the weight slowly back to the starting hanging position.
COMMON MISTAKES
- Rounding the lower back under heavy load.
- Using momentum to swing the weight up.
- Pulling the bar too high toward the neck.
- Extending the spine at the top of the rep.
TIPS
- Imagine pulling with your elbows rather than your hands.
- Keep your neck neutral by looking at a spot on the floor.
- Brace your core as if someone is about to punch your stomach.
SAFETY
- Avoid rounding the spine to prevent serious lower back injury.
- Do not hyperextend your back at the top of the movement.
DETAILS
- Muscles
- Back
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Flat, parallel to the floor
- Grip width
- Shoulder-width
- Body position
- Bent over
SIMILAR EXERCISES
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