How to do a Bent Over Barbell Row

Authored by Fitbod

About Bent Over Barbell Row

Sets Logged
2,767,902
Popularity Rank
51st
Difficulty
Beginner
Back Strength
93 mSCORE 11th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

  1. Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
  2. Brace your core by breathing into your stomach and flexing your abdomen before hinging the hips backward and flexing your knees to allow your extended arms to reach the barbell.
  3. Grab ahold the barbell with your palms facing towards your body and then extend your hips until the barbell reaches knee height.
  4. Maintain this position as you flex your elbows past your sides at 45 degrees to your torso and touch the barbell just above the belly button.
  5. Lower the barbell back to knee height and repeat the allotted repetitions.

Performance Tips

  • Overusing Biceps

    It’s very common to over recruit biceps on this exercise. Focus on driving your elbows back rather than bringing the weight towards your chest. This will help you recruit your back, and make this exercise more effective.

Common Mistakes

  • Don’t Use Momentum

    Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Reps & Weight