Latissimus dorsi

Barbell Bent Over Row

Barbell Bent-Over Row

Start Position

Stand and hold a barbell in an overhand grip, arms extended, and feet shoulder-width apart
Hand position on the bar should be in line with or slightly wider than the shoulder
Position the feet in a shoulder-width stance with the knees slightly flexed
Flex forward at the hips so the torso is slightly above parallel to the floor
Allow the bar to hang with the elbows fully extended
All repetitions begin from this position


The bent-over barbell row, specifically with a barbell, is one of the best strength- and muscle-building movements. It allows the lifter to use more weight relative to other rowing movements. It also recruits the forearm and biceps muscles, which leads to a stronger grip.


Movement Phases

Pull the bar toward the torso
Keep the torso rigid, back neutral, and knees slightly flexed
Lower the bar back to the starting position
Maintain the neutral spine and stationary torso and knee positions


Do not jerk the torso upward
At the end of the set, flex the hips and knees to place the bar on the floor and

stand up Keep your spine straight

Primary muscles: Latissimus dorsi

Secondary muscles: Trapezius, Biceps brachii

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