Bent-over barbell row
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Muscles worked
- High load
- Lats
- Medium load
- Upper back · Rhomboids
- Low load
- Biceps, Delts · Rear, Forearms · Flexors, and Lower back
Primary muscles
Secondary muscles
How to do it
Hinge until the torso is about 45 degrees, knees slightly bent, bar hanging at arm's length with the lats tight. Pull the bar to the navel and lower under control while the torso stays completely motionless. The back angle is the exercise: if you have to heave upright to move the bar, the weight is too heavy and the lower back pays for it.
Form cues
- Torso ~45 degrees and motionless
- Pull to the navel, not the chest
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.