Barbell Bent Over Row
The barbell bent over row is a compound back exercise targeting the latissimus dorsi. Performed in a hinged position, it builds thickness in the upper and middle back while also developing grip and lower back endurance.
How to do it
- Stand with feet shoulder-width apart and hold a barbell with an overhand grip, slightly wider than shoulder-width.
- Hinge at the hips to lean your torso forward to approximately 45 degrees, keeping your back flat.
- Let the barbell hang with your arms extended, then row it upward towards your lower chest.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the barbell back to the starting position and repeat for the desired number of repetitions.
Form cues
- Hinge at the hips before bending your knees
- Keep your back flat and chest proud throughout
- Drive your elbows up toward the ceiling
- Squeeze your shoulder blades together at the top
- Keep the bar close to your shins and thighs
Breathing: Inhale as you lower the barbell back down, and exhale steadily as you row the weight up toward your chest.
Common mistakes
- Rounding the lower back, which places unnecessary strain on the spine instead of the back muscles.
- Using too much momentum by jerking the torso upright, which reduces the work done by your lats.
- Pulling the bar toward your waist instead of your lower chest, which shifts the focus away from the upper back.
- Looking straight ahead instead of keeping your neck neutral, which can strain your neck muscles.
Muscles worked
Primary: lats. Secondary: rhomboids, traps, biceps, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you have lower back discomfort, ease off or choose a supported rowing variation.
- If you feel sharp joint pain during the lift, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my lower back than my upper back?
This usually happens if your torso is too upright or if your lower back rounds under the load. Lighten the weight and focus on holding a solid hip hinge with a flat spine.
Should I use an overhand or underhand grip?
An overhand grip targets the upper back and lats broadly. An underhand grip shifts a bit more focus to the biceps and lower lats, but start with overhand as it is the standard for beginners.
How often can I include this exercise in my weekly routine?
For most beginners, performing this movement 1 to 2 times per week allows for plenty of recovery and strength progress.
Can I do this exercise if I do not have a barbell?
Yes, you can easily substitute dumbbells or resistance bands to perform a similar rowing pattern.