How to Perform the Bent Over Barbell Row Correctly
Master the bent over barbell row with our step-by-step guide. Learn proper form to build a stronger back, improve posture, and avoid common injuries.
How to Perform
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip slightly wider than your knees.
- Hinge at the hips and lower your torso until it is nearly parallel to the floor, maintaining a flat back and a slight bend in the knees.
- Let the bar hang at arm's length while keeping your core engaged and your neck in a neutral alignment with your spine.
- Pull the barbell toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top of the movement to ensure maximum muscle contraction in the back.
- Lower the barbell under control back to the starting position without letting your shoulders drop or your back round.
Common Mistakes
- Using momentum or 'kipping' to lift the weight instead of using the back muscles.
- Rounding the lower back which places excessive stress on the lumbar spine.
- Pulling the bar too high toward the chest rather than toward the waistline.
- Standing too upright and turning the movement into a shrug rather than a row.
Muscles Worked
Primary movers
- Lats
Stabilizers
- Rhomboids
- Trapezius
- Biceps
- Erector Spinae
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back