Barbell Bent Over Row
Primary musclesBack / Wing، Erector Spinae، Full Body
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12
Overview
The Barbell Bent Over Row is a compound weightlifting exercise that works the upper back muscles first, including the lats (latissimus dorsi), rhomboids, and traps. It also involves the biceps, rear deltoids, and core muscles to help you stay stable. People often use this exercise to develop back and arm strength and add muscle mass.
Form tips & common mistakes
Keep your back from rounding while you move. That position can cause injury. Hold a straight back and tighten your core to stay stable.
Set your head in a neutral position and look slightly forward. This helps you keep proper spinal alignment.
Skip momentum when you raise the weight. Drive the row with your back and arm muscles instead.
If you need extra support, especially with heavy loads, use a weightlifting belt.
Muscles worked
Target
Back
Synergists
Latissimus Dorsi، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Minor، Rhomboids، Brachialis، Brachioradialis، Pectoralis Major
Dynamic stabilizers
Biceps Brachii، Triceps
Stabilizers
Erector Spinae، Hamstrings، Gluteus Maximus، Quadriceps، Adductor Magnus
Antagonist stabilizers
Rectus Abdominis، Obliques
Alternatives & variations
Reverse Grip Barbell Row
Back / Wing Barbell
Incline Barbell Row
Back / Wing Barbell
Smith Machine Bent Over Row
Back / Wing Full Gym
Bent Over Dumbbell Row
Back / WingErector Spinae Dumbbells
Incline Reverse Grip Dumbbell Row
Back / Wing Dumbbells
Barbell Pendlay Row
Back / WingErector Spinae Barbell