Targets: Lats, Lower trap

About

The barbell bent-over row is a classic back exercise where you pull a barbell while bent over. It works your lats, rhomboids, and lower back.

How to Barbell Bent Over Row

Starting Position

1. Stand with your feet shoulder-width apart and grab the barbell from the floor or the rack.

2. Slightly bend your knees and push your hips back while leaning your upper body forward.

3. Keep your back straight and extend your arms down so that the barbell is close to your knees to start.

Proper Form

1. Pull the elbows towards your body while lifting the barbell towards your belly button or lower chest.

2. Squeeze your shoulder blades together and contract your back as you pull.

3. Maintain the angle of your upper body and engage your core to prevent your body from bouncing up and down.

4. Slowly extend your arms to lower the barbell back to the starting position and repeat.

Breathing Technique

Exhale when pulling the barbell, and inhale when lowering the barbell.

Precautions

1. Maintain a neutral position to prevent your back from rounding.

2. Be careful not to use momentum with weights that are too heavy, as it can put a significant strain on your back.

3. Do not tense your neck, and keep your gaze directed at the floor in front of you to maintain a natural neck alignment.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Barbell Bent Over Row Community

Join the Community →