Barbell Bent-Over Row
One of the most effective compound back exercises. Builds thickness across the entire back — lats, rhomboids, traps, and rear delts — while demanding serious core stability.
6-10
Reps
4
Sets
90s
Rest
Back
Primary
Target Muscles
BackBicepsCore
Equipment
Barbell
How To Perform
1
Stand with feet hip-width apart, barbell on the floor in front of you.
2
Hinge at the hips until your torso is roughly 45 degrees from horizontal.
3
Grip the barbell with an overhand grip, slightly wider than shoulder-width.
4
With a flat back and braced core, pull the barbell toward your lower chest/upper abdomen.
5
Squeeze your shoulder blades together hard at the top of the movement.
6
Lower the bar under control back to arm's length.
7
Keep your torso angle consistent — don't stand up to cheat the weight.
Pro Tips
- Keep your back flat — never round, especially the lower back
- Pull to your lower chest for more lat engagement, or upper abdomen for upper back
- Don't use momentum by swinging your torso — strict form
- An underhand grip can increase bicep involvement and range of motion
Why You Should Do This
Builds serious back thickness — especially the mid-back
Strengthens the posterior chain and improves posture
Develops pulling strength that carries over to deadlifts
Engages biceps, forearms, and core as secondary movers
One of the best exercises for a balanced, strong physique
Pairs Well With
Build a complete programme by combining with:
Pull-UpsFace PullsDeadlift