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Barbell Bent Over Row
The classic heavy horizontal pull for building lat, mid-back, and spinal erector strength with loads that carry over directly to the deadlift.
BackBarbellHorizontal pull
GoLightWeight mediabarbell-bent-over-row
Demonstration coming soon
Primary
Latissimus dorsiRhomboids
Secondary
Spinal erectorsRear deltoidsBicepsMiddle trapezius
Equipment
Barbell
Pattern
Horizontal pull
Setup
- 01Stand over the bar with feet hip to shoulder width apart.
- 02Hinge at the hips and grip the bar slightly wider than shoulder width, palms down.
- 03Set the torso between 15 and 45 degrees above horizontal with a flat back.
- 04Brace the core and pull the shoulder blades out of a slump before the first rep.
Execution
- 01Pull the bar toward the lower ribs or upper abdomen.
- 02Drive the elbows up and back, squeezing the shoulder blades at the top.
- 03Lower the bar under control until the arms are fully extended.
- 04Hold the hip hinge angle constant across every rep.
Checkpoints
- -The torso angle does not rise as the set gets hard.
- -The spine stays neutral from head to hips.
- -The bar touches the same spot on the torso every rep.
- -The weight is controlled down, not dropped.
Common mistakes
- -Heaving the torso upright to move heavier weight.
- -Rounding the lower back in the hinge.
- -Pulling to the chest with flared elbows, which shifts work to the rear delts.
- -Cutting the bottom range and never fully extending the arms.
Programming notes
- -Use 3 to 5 sets of 5 to 8 reps for heavy strength work.
- -Use 3 to 4 sets of 8 to 12 reps with stricter torso position for hypertrophy.
- -If the lower back limits you, rotate in chest-supported rows for volume.
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