EXERCISE GUIDE
Bent-Over Barbell Row
Hold a hip hinge while rowing a barbell to train the back.
01Muscles used
Main muscles
- Latissimus dorsi
- Middle trapezius and rhomboids
Assisting & stabilizing muscles
- Rear deltoids, biceps and other elbow flexors
- Spinal erectors, abdominals, glutes and hamstrings (hinge stability)
- Forearms (grip)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Prepare a safe rack, light even plates and secure collars. Grip overhand outside your knees with thumbs wrapped and unrack the bar close to your body.
- Soften your knees and push your hips back. Brace with a neutral back and neck, letting the arms hang below your shoulders.
- Exhale and pull toward the lower chest or upper abdomen, drawing your elbows back while holding the torso angle.
- Inhale and lower to the hanging start with control. After the set, extend the hips with a steady back and rerack safely.
04Technique cues
- Let shoulder blades move naturally; keep feet, knees and hips stable.
- Keep grips fixed and wrists steady; avoid shrugging, excessive elbow flare or standing up during the pull.
05Cautions
- Reduce load or range if your back position changes or momentum takes over.
- Stop for pain or dizziness. Choose a supported row if you cannot maintain a comfortable hinge with a light load.