Barbell row
Also known as: Bent-over row
A hinged horizontal pull that builds a thick, strong back.
What it is
Hinging at the hips with a flat back, you row a barbell to your torso. It builds the mid-back, lats and rear shoulders and reinforces the hinge position.
Muscles worked
Primary: Lats, Mid-back (rhomboids, traps). Secondary: Rear deltoids, Biceps, Spinal erectors.
How to perform it
- Hinge at the hips with a flat back until your torso is roughly 15–45° above horizontal, knees softly bent.
- Let the bar hang with arms straight, gripping around shoulder-width.
- Pull the bar to your lower ribs / upper stomach, leading with the elbows and squeezing the shoulder blades.
- Lower under control to full arm extension without letting the torso rise.
Common form faults
- Standing up / using the torso to heave the weight. Keep the torso angle fixed and let the arms and back do the work; lighten the load if you're jerking it.
- Rounding the lower back. Brace hard, set the back flat before pulling, and reduce load to hold position.
Programming
A key back builder that also strengthens the hinge. Usually 6–12 reps; keep the torso still so the back, not momentum, does the work.
Plan your training
Variations & substitutions
Frequently asked questions
- What angle should my torso be?
- Anywhere from roughly 15° to 45° above horizontal works; more horizontal targets the mid-back and lats more but is harder on the lower back. Pick an angle you can hold steady for every rep.
- Overhand or underhand grip?
- An overhand grip emphasises the upper back and rear delts; an underhand (supinated) grip lets the biceps assist and often shifts the pull lower toward the lats. Both are useful variations.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: