EXERCISE PDF
Bent-Over Barbell Row
Hold a hip hinge while rowing a barbell to train the back.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles 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)
How 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.
Cautions
- 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.