Bent Over Barbell Row
Also known as: barbell row, bent over row, bb row, yates row, bor
Bent Over Barbell Row is a compound exercise for the middle back and lats. Main target: middle back and lower lats. Also works: upper lats, rhomboids, traps, posterior deltoid, biceps long head, biceps short head, brachialis, forearm flexors and lower back. Equipment: barbell.
Muscles worked
How to do it
- 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.
- 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.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- The torso rising with every rep — the row turns into a shrug.
- Heaving with the lower back to swing the weight up.
Tips
- Lean 30–45°, back flat, pull the bar to your lower stomach.
- Squeeze your shoulder blades at the top and pause for a moment.
Used in these programs
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymBack Workout at the GymWidth and thickness: pull-ups, barbell rows, lat pulldowns, cable rows and back extensions.
Intermediate · once a week · GymSimilar exercises
Alternatives with other equipment
