Bent Over Barbell Row

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Use a barbell and load a weight you can row without losing your hinge position. Stand on a flat, stable surface and use collars. Flat shoes are ideal for stability. If grip becomes the limiter, use chalk or straps for higher-rep sets while keeping form strict.

Starting Position

Stand with feet about hip-width apart and hold the bar with an overhand grip just outside shoulder-width (or use underhand if your variation calls for it). Hinge at the hips by pushing them back and bend your knees slightly. Set your torso at roughly a 30–45° angle to the floor. Brace your core, keep your spine neutral, and pull your shoulder blades down and back. Let the bar hang directly under your shoulders with arms fully extended. Keep your neck neutral and gaze slightly forward/down.

Execution

Inhale and brace. Row the bar toward your lower ribs/upper abdomen by driving your elbows back, keeping the bar close to your body. Your torso angle stays consistent—avoid standing up to move the weight. Pause briefly at the top and squeeze your back. Exhale and lower the bar under control back to full extension, maintaining tension and posture. Repeat for the desired reps with smooth tempo and consistent range of motion.

Tips on doing this exercise

Maintain a strong hinge: “hips back, chest proud, spine neutral.”

Think “elbows back to your pockets” to target lats and mid-back.

Keep the bar close—if it drifts forward, your low back works harder than it should.

Control the lowering phase (2–3 seconds down) for better back development.

If your low back fatigues first, reduce load, shorten sets, or use chest-supported rows to build volume safely.

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Common Mistakes

Rounding the low back or losing a neutral spine during the set

Using momentum by jerking the bar or “humping” the weight up

Standing up as you row (changing torso angle) instead of keeping the hinge

Letting shoulders shrug up toward ears instead of keeping them set down/back

Pulling elbows out too wide or letting the bar drift away from the body

Cutting range short or dropping the bar quickly on the descent

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Recommended Ranges

Strength focus: 3–5 sets of 4–6 reps (heavier, strict control)

Hypertrophy focus: 3–5 sets of 6–12 reps (moderate load, full range)

Accessory/volume: 2–4 sets of 10–15 reps (lighter, clean reps)
Rest 90–150 seconds between sets.

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