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Bent Over Barbell Rows

Learn how to properly perform the Bent Over Barbell Rows with this complete demonstration video.

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What is the Bent Over Barbell Rows?

The bent over barbell rows is a compound exercise that primarily targets the back muscles. It's renowned for developing upper body strength and muscle mass, especially the lats, trapezius, and rhomboids. When properly executed, it also enhances core stability and strength.

How to properly perform the Bent Over Barbell Rows

  1. Stand with your feet shoulder-width apart and slightly bend your knees.
  2. Hold a barbell with an overhand grip, palms facing down, and bend forward at the waist until your torso is nearly parallel to the ground.
  3. Keep your back straight and your core engaged throughout the exercise.
  4. With your arms fully extended, pull the barbell towards your lower chest by retracting your shoulder blades.
  5. Pause briefly at the top of the movement, then lower the barbell back to the starting position with control.
  6. Repeat for the recommended number of repetitions, focusing on maintaining proper form and a controlled movement.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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