How To Do Barbell Row (aka Bent Over Row)

Bent Over Row (

Barbell Row Exercise

Barbell row is an excellent compound movement for the entire back, specifically targeting the lats, rhomboids, and trapezius muscles.

This is a great movement to start any back workout out with and will help build a strong, thick and defined upper and middle back.

Barbell Row How To

  • Grab a barbell with pronated grip (palms facing down), shoulder width apart.
  • Bend forward 45 degrees with the barbell hanging in front of the body.  Do not perform this exercise if you have back problems.
  • Keep the back straight with a neutral spine, ensuring your chest is up.
  • Retract the shoulder blades and row towards the upper abdomen and exhale.
  • Lower the weight back to starting position and then repeat.

Form and Technique

Squeeze the back muscles at the top of the movement for a brief second.

Also avoid pulling with the biceps by using a thumbless grip to improve the mind-muscle connection.

Avoid rounding the back or jerking the weight up.

VariationsSmith Machine Bent Over Row, Bent Over Dumbbell Row

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Barbell Row