Bent Over Barbell Row
The bent over barbell row is one of the most effective compound back exercises, targeting the lats and upper back while also engaging the lower back as a stabilizer. The overhand grip emphasizes the upper and outer portions of the back.
How to do it
- Stand with feet hip-width apart and grip the barbell with an overhand grip slightly wider than shoulder-width.
- Hinge forward at the hips until your torso is nearly parallel to the floor, keeping a neutral spine.
- Allow the barbell to hang at arm's length below your chest.
- Pull the barbell toward your lower ribcage by driving your elbows upward.
- Pause at the top, squeezing your shoulder blades together.
- Slowly lower the bar back to the starting position and repeat.
Form cues
- Hinge at your hips and keep a flat back.
- Pull the barbell toward your lower ribcage.
- Drive your elbows up and back as you pull.
- Squeeze your shoulder blades together at the top.
Breathing: Inhale as you lower the barbell to the starting position, and exhale steadily as you pull the bar toward your ribcage.
Common mistakes
- Rounding your lower back, which puts unnecessary strain on your spine instead of targeting your muscles.
- Using momentum to swing the weight up, reducing the work done by your lats and upper back.
- Pulling the bar too high toward your chest, which shifts the work away from your back and onto your shoulders.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, lower back, traps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 75 s
Lose weight
3 sets x 12-15 reps, rest 60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back discomfort, lighten the load, shorten your set, or choose a supported alternative.
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
Where should I feel the bent over barbell row?
You should feel it working your mid-back, lats, and the back of your shoulders, along with your lower back and biceps working as support.
Why is my lower back aching during this exercise?
An aching lower back usually happens if your torso is too upright, if the weight is too heavy, or if your spine starts to round during the movement.
Can I do this exercise with dumbbells instead of a barbell?
Yes, using dumbbells is a great alternative that allows for a slightly more natural wrist position and individual arm movement.