Barbell Bent Over Row

The barbell bent over row is an exercise targeting the latissimus dorsi, the main muscle responsible for the 'V-shape'. However, many other muscles assist in pulling the elbows and shoulders backward, as well as maintaining the bent-over position. The biceps brachii, brachialis, and brachioradialis assist in flexing the arm.

Barbell bent over row execution

Place the appropriate weight plates on a barbell and secure them with collars.

Grasp the barbell with your hands shoulder-width apart, palms facing upward.

Stand upright with your feet shoulder-width apart.

Bend forward into the starting position with your arms extended. Keep your legs bent and your torso at an angle of approximately 90 degrees to your thighs.

Begin the exercise by pulling your elbows toward and along your sides. Let the barbell glide along your legs or just above them.

Lower the barbell back to the starting position in a controlled manner.

Barbell Bent Over Row

Main muscles:

Latissimus dorsi (the large back muscle)
Trapezius (trapezius muscle, especially the middle portion)
Rhomboids (diamond-shaped muscles beneath the trapezius)
Deltoid ('delta-shaped' shoulder muscle, especially the rear portion)
Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Erector spinae (spinal extensor)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Gluteal muscles (gluteus maximus, medius, and minimus)
Biceps brachii, brachialis, and brachioradialis (arm flexion)

Barbell bent over row technique

The exercise can be performed with an overhand or underhand grip. A disadvantage of the overhand grip (palms facing downward) is that the wrist extensors must work to keep the wrists straight. This can distract from focusing on the back muscles and may even prove to be the weakest link in the exercise, preventing the back muscles from being fully engaged. With the underhand grip, this is instead handled by the stronger wrist flexors, making it easier to maintain focus on the latissimus dorsi.

The exercise is primarily intended for the latissimus dorsi, which pulls the upper arms backward and upward, and the trapezius, which pulls the shoulders backward and upward. Prevent this from becoming an exercise for the legs, glutes, and lower back by allowing them to assist. Therefore, try to ensure that only your arms and shoulders move during this exercise. Do not bend your legs further when lowering the weight so they can assist in pulling it upward. Also, do not bend farther forward while lowering the weight and then allow the glutes and lower back to assist in pulling it upward.

Keep your back straight, neither rounded nor excessively arched. Keep your head neutral in relation to your back, as when standing upright and looking ahead. Do not look straight ahead or upward; instead, look at a point on the floor diagonally in front of you.

Emphasize pulling the elbows backward and upward. Prevent the biceps from being overly engaged by actively bending the arms.

At a glance