Exercise · Back
Barbell bent-over row
The barbell bent-over row is a free-weight pulling exercise for your back, with help from your biceps and lower back. It’s a classic strength move for the upper body if you can hold a solid position. The technique takes a bit of practice, but once it feels natural, it fits well into most strength programs.
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The essentials
- Hips back, flat back, torso leaning forward.
- Pull the bar to your lower stomach.
Muscles worked
- Primary
- Back
- Secondary
- Biceps · Lower back
How to do it
- Set a barbell in front of you (on the floor or on a squat rack), and grab it with a grip slightly wider than shoulder-width, palms down.
- Bend your knees a bit, push your hips back and lean your torso forward, keeping your back flat and your eyes on the floor a few metres ahead.
- Let your arms hang almost straight under your shoulders, bar close to your shins, weight evenly in your feet.
- Inhale, brace your abs, then pull the bar toward your lower stomach, keeping your elbows close to your body and your back from arching or rounding.
- Pause briefly at the top with your shoulders pulled back, then lower the bar in 2 to 3 seconds back to the start under control.
- Repeat for your target reps, keeping the same torso angle and tension in your core the whole set.
Common mistakes
Rounding or over-arching the lower back
Instead : Push your hips back, keep a small knee bend, and think about bringing your chest slightly forward without forcing it. If your lower back moves a lot during the set, lower the weight and focus on keeping your back flat before going heavier.
Pulling mostly with your arms
Instead : Think about driving with your elbows, not your hands. Before each rep, lightly squeeze your shoulder blades toward each other and start the pull with your back, letting the arms follow.
Standing up and down every rep
Instead : Pick a torso angle and lock it in for the whole set. If you have to stand up more and more to finish your reps, the bar is too heavy, so drop the weight a bit.
Bouncing the bar off your thighs or the floor
Instead : Slow down the way down, keep the bar under control, and leave a small gap between the bar and your body at the bottom. Aim for smooth reps, not jerky ones.
Coach tips
- Start with a lighter weight to find the torso angle where you can keep your back flat for the full set.
- Try inhaling at the bottom and exhaling as you pull the bar toward your lower stomach.
- Keep your feet planted about hip- to shoulder-width apart so you feel stable and don’t tip forward.
- If your lower back gets tired quickly, rotate this exercise with a seated cable row in your program so you can still train your back without as much load on the lower back.
Variations
- Narrower grip to put a bit more emphasis on the biceps and mid-back.
- Wider grip to feel more of the upper back and chest opening.
- Slightly adjust your torso angle (a bit more or less bent) to find the most comfortable position for your lower back while still keeping it flat.
Sets and reps
The barbell bent-over row often shows up for 3 to 4 sets of about 6 to 12 reps, depending on whether you focus more on strength or muscle size. The weight is usually challenging but light enough to keep a solid, flat-back position.
Equipment
Alternatives for the same muscles
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Common questions
How low should I lower the bar?
Lower the bar until your arms are almost fully straight without letting your shoulders collapse forward. You want good range of motion, but always with a flat back and steady torso.
Can I start the bar from a squat rack?
Yes. You can set the bar on a squat rack around knee height, grab it, step back, and get into your bent-over position. This can feel better than lifting the bar from the floor, especially if it’s hard for you to bend that low.
I feel pain in my lower back, should I keep going?
No. If you feel pain in your lower back, stop the set. Switch to something like a seated cable row and talk about the pain with a professional before coming back to the barbell bent-over row.
What can I do instead if my lower back is too tired?
You can use exercises like the seated cable row or assisted pull-ups and chin-ups (neutral grip, regular, or supinated) to keep training your back while giving your lower back a break.