Bent Over Barbell Row
How to do the Bent Over Barbell Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Barbell
How to do the Bent Over Barbell Row
- 1
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- 2
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- 3
Then inhale and slowly lower the barbell back to the starting position.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Bent Over Barbell Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Bent Over Barbell Row fits
The Bent Over Barbell Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
Bent Over Barbell Row: common questions
What muscles does the Bent Over Barbell Row work?
The Bent Over Barbell Row primarily works the Mid Back. It also recruits the Biceps, Lats and Shoulders as supporting muscles.
Is the Bent Over Barbell Row suitable for beginners?
Yes. The Bent Over Barbell Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Bent Over Barbell Row?
To do the Bent Over Barbell Row you'll need a barbell.
Is the Bent Over Barbell Row a compound or isolation exercise?
The Bent Over Barbell Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bent Over Barbell Row with correct form?
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Follow the full step-by-step above for the complete movement.
Log your Bent Over Barbell Row sets, free.
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