Back · Barbell

Barbell Bent-over Row

Intermediate

Row to lower ribs. Strong hip hinge. Builds serious back thickness.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Hip hinge, back flat, bar hanging below chest
Grip just outside shoulder-width, overhand
Core braced, knees soft
2
Finish Pose
Bar touches lower ribs/upper stomach
Elbows drive past torso
Shoulder blades retracted and squeezed
Training Cues
✓Maintain a flat spine — no rounding
✓Pull bar to lower ribs, not upper chest
✓Squeeze shoulder blades together at the top
Watch For This
✕
Lower back rounding under load
✕
Standing up to use body momentum
✕
Bar path drifting away from body

💪 Primary Muscles

● PRIMARY
1/5
Lats

Lats

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Primary
Latissimus DorsiRhomboidsMiddle Trapezius
Secondary
Biceps BrachiiPosterior Deltoid
Stabilizers
Erector SpinaeCore

Pro Tip

Keep the bar close to your body on the way up — imagine it sliding up your legs to the ribs.

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