Back / Beginner / Compound (multi-joint)

Bent Over Barbell Row

A barbell exercise for the upper back, with the biceps, lats and rear delts assisting.

At a glance

Loads the lower back. Use a load you can control and skip it if it causes pain.

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.
Repeat for the recommended amount of repetitions.

✗ Rounding the lower back while bent over.
Why it hurts: Holding a hinge with a flexed spine under load strains the lower back, especially as you tire.
✓ Instead: Hinge with a neutral spine and braced core. If you cannot hold it, switch to a chest-supported row.
✗ Standing up and jerking the weight.
Why it hurts: The torso swings on every rep and the lower back takes repeated jolts.
✓ Instead: Keep the torso angle fixed and choose a load you can row without body English.