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§ L · Exercises · BackUpdated 7/2026

Barbell Bent Over Row

The barbell row builds your entire back and pulling strength, helping your posture and improving other rowing and pulling lifts.

Muscle group
Back
Equipment
Barbell
Exercise type
Compound
Technique
Advanced technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsLower BackForearm

How to perform

§ 02 · Steps
  1. 01

    Stand with your feet shoulder-width apart, bend your knees slightly, and grip the barbell at shoulder width with your palms facing down.

  2. 02

    Hinge at your hips and push your hips back so your torso leans well forward to about a 45–90 degree angle (close to parallel with the floor). Keep your back straight and brace your core.

  3. 03

    Pull the barbell firmly toward your lower chest by squeezing your shoulder blades together, and keep your elbows close to your body.

  4. 04

    Lower the barbell under control until your arms are fully extended, keeping your core braced and your back straight.

Beginner's guide

§ 03 · Guide
What it works

The barbell row builds your entire back and pulling strength, helping your posture and improving other rowing and pulling lifts.

What it should feel like

You should feel it in your lats and upper back around the shoulder blades, not your lower back or just your biceps.

Most common mistake

A common mistake is using body swing to move the bar. Keep your torso steady, squeeze your shoulder blades and let your back do the work.

How to get started at the gym

§ 04 · SisuLift

Barbell Bent Over Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows close to your body and squeeze your shoulder blades together; don't swing your arms. Avoid rocking your torso, the movement comes from the hip hinge and the strength of your back, not momentum.

A great exercise for strengthening the lats and improving shoulder blade control.

More exercises: Back

§ 06 · Same muscles

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