Bent Over Barbell Row

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.

Bent Over Barbell Row primarily trains the back, with the biceps and shoulders contributing. The exact demand depends on your setup, range, and chosen load.

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

Related options include Barbell Row, Barbell Deadlift, Bent Over Two-Dumbbell Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.