Barbell exercise

Bent Over Row (Barbell) form, muscles worked, and workout tracking

The barbell bent-over row is a compound exercise that targets the latissimus dorsi, rhomboids, and trapezius. It is a fundamental movement for building back thickness, improving posture, and increasing pulling strength for deadlifts and other athletic endeavors.

Bent Over Row (Barbell) illustration

How to do Bent Over Row (Barbell)

  1. 1Stand with feet shoulder-width apart, knees slightly bent, and grasp the barbell with an overhand grip slightly wider than shoulder-width.
  2. 2Hinge at the hips, keeping your back flat and torso nearly parallel to the floor.
  3. 3Inhale and brace your core, then pull the barbell toward your lower chest or upper abdomen by driving your elbows back.
  4. 4Squeeze your shoulder blades together at the top of the movement, maintaining a neutral spine.
  5. 5Exhale as you slowly lower the bar back to the starting position with full control.

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Bent Over Row (Dumbbell)

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Track Bent Over Row (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.