How to do Bent Over Barbell Rows

The bent-over barbell row is a back exercise where you hinge forward at the hips and pull a barbell to your stomach. It builds a thicker, stronger upper back, and it balances out pressing exercises like the bench press.

1. Place the barbell on the floor just in front of you

2. Stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee

3. Keeping your back straight and neck in line with your spine, bend forwards at the hip and reach forward to grasp the barbell in either an overhand grip

4. Bring the barbell slightly off the ground by pulling your body back upwards, your objective is to have the barbell ever so slightly elevated from the floor

5. By contracting the muscles in your upper and middle back, bring the barbell up towards your chest, allowing your elbows to run closely past your body

6. Aim to bring your elbows slightly past the level of your ribcage before briefly pausing, and then lowering back to the starting position

Benefits

It works your lats and the muscles between your shoulder blades, with your biceps and the back of your shoulders helping. Holding the bent-over position also makes your lower back and hamstrings work hard.

A strong upper back also supports heavier deadlifts and squats.

Form tips

• Hinge until your torso is at about 45 degrees or lower, with your back flat and your knees slightly bent.
• Pull the bar to your belly button, driving your elbows back.
• Keep your torso still. If you have to stand up to finish each rep, the weight is too heavy.
• Lower the bar until your arms are straight, keeping your back flat.

Variations

• Pendlay rows start every rep from the floor, with your back flatter.
• Bent-over dumbbell rows let each arm move on its own.
• Bench-supported dumbbell rows take your lower back out of it.