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IntermediateBackBarbellCompound

Bent-Over Barbell Row

A classic compound lift, the bent-over barbell row targets the entire back and improves upper body pulling strength. It also challenges the core and posterior chain for stability.

Bent-Over Barbell Row demonstration

Visual demonstration — Bent-Over Barbell Row

Muscles Worked

Back (Primary)BicepsRear Deltoids

Step-by-Step Instructions

  1. 1Stand with feet hip-width apart, holding a barbell with an overhand grip.
  2. 2Hinge at your hips and slightly bend your knees, keeping your back flat.
  3. 3Pull the barbell toward your lower ribs, squeezing your shoulder blades.
  4. 4Lower the barbell under control to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your torso still; avoid jerking the weight.
  • Keep your core braced throughout.
  • Do not round your lower back.

Common Mistakes to Avoid

  • Using momentum to lift
  • Rounding lower back
  • Incomplete range of motion

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