Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Biceps, Lats, Lower Back, Shoulders
Upper Back
Bent Over Row Overview
The bent over row is a back day staple exercise and is considered one of the best muscle building back building exercises you can do.
Sometimes referred to as the barbell row, the bent over row is a staple movement in most muscle building workouts. Those looking to build muscle utilize the bent over row to target their back, bicep and core muscle. Those in powerlifting and strength circles perform bent over rows to increase their strength on the big 3 movements.
The bent over row is typically used to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius). However, it requires assistance from muscles of the low back, core, and arms to perform a bent over row correctly.
There are several variations of the bent over row one can and should perform.
Bent over row variations include:
- Dumbbell Bent Over Row
- One Arm Bent Over Dumbbell Row
- Reverse Grip Bent Over Row
- T-Bar Row
- Smith Machine Row
The back is a tricky muscle group to build and strengthen. Sometimes it can help to vary the degree in which you perform the bent over row and well as the hand placement on the bar. Regardless, the bent over row is a great exercise to include in your back workout.
Bent Over Row Instructions
- Assume a standing position while holding the bar using a double overhand grip.
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
- Repeat for the desired number of repetitions.
Bent Over Row Tips
- Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
- Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
- Don’t allow momentum to dictate the movement, control the bar throughout the entirety of each rep.
- Don’t allow the head to jut forward as you pull.
- Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.
45 Comments
I never see anyone mention that these need to get heavy fast for real results. Of course form needs to stay intact but get them heavy to get thick and back off if not touching at top of movement...that's when too heavy. Explode bar up and slowly lower it.
When doing this exercise i feel it way more in my lower back than in my upper back/ shoulders. Any tips or is this normal?
Hey Seamus - this a form/strength issue. You need to really brace your core to support your lower back during this exercise. You may also be using a weight that is too heavy. Start light and really focus on your mind-muscle connection with your lats.
Hello again everyone,
Do we need to keep our shoulder blades retracted during the WHOLE exercise after initiating the movement or do we relax them each time we start another repetition?
Thank you.
Hi Benjamin,
Begin each rep by retracting the shoulder blades.
Hope this helps!
This excerise seems terrible for the lower back.
Like so many strength exercises, it's really not - when done properly! This is why it's important to keep your back straight the entire time - if you allow it to bend either forward or backwards, it could lead to over-strain or injury. But much like dead-lifts, a properly performed bent-over row will do a lot to strengthen your spinal muscles!
If i dont have a barbell for a lot of the exercises like the bent over row can i use 2 dumbells?
For sure! simular idea with this exercise. Google bent over dumbell row, lots of videos and articals on it.
How much of a bend in your back affect the exercises? whats ideal
Bend forward until there is just enough room for the bar to clear your knees for a full-range workout. You should have a slight bend at the knees, and your butt should be sticking out a bit like you're about to sit down, and keep the back as straight up on the bend angle as possible (Don't arch the back down). Don't use too much weight to where your form gets bad or if you can't hold it at the top briefly. I usually do a grip with my palms facing away, it's an awesome upper back and tricept workout!
The more you bend, the more you shift the focus from the upper back to the lats.
very good
Can I use t-bar instead?
Todd,
The T-bar is a solid choice as well but just keep in mind that different exercises aren't exactly the same, so telling someone they could switch the mechanism of movement entirely would be false on my part.
when i'm doing this exercise, when i pul the bar up, should i keep my elbows pointing out of/from my body or having them close to my body when i pul it up?
Do not flare out your elbows. Doing so puts emphasis on the rear delts.
Hi Steve!
Is there any alternative for bent over row?
One Arm Dumbell Row
i was wondering is there any other alternative exercise i can do instead of bent over barbell ?
Everyone needs to stop rating exercises. No exercises are bad, but it is your form that is.
This guy is pulling the bar towards his stomach. Is this correct?
No free weight barbells at my gym sadly, what is a good replacement I could do with dumbbells possibly?
No free weight barbells at my gym sadly, what is a good replacement I could do with dumbbells possibly?
Its better to stand with bar, then bend over (back straight) untill just above knee then pull bar up along thighs (not resting on thighs though)
Would doing this with a supinated grip work different muscle groups?
There is a tendency to use biceps/shoulders when you approach this with and underhand grip. Just make sure you're focusing on your back, as you don't want arms to be doing the lifting in this movement.
I do these on my dead lift day, up to 200 pounds now with no problems with my back, none!!, think of the opposite of a bench press, also I can now dumb bell row with 105 pounds 2 sets of 8, I'm 6 foot, I weigh 195, remember to keep your form and use control, very good exercise
thanks for tip i am same stature so any time some sayssome tihng it help
very good workout for back
Guys, ignore thid stupid exercise. It's unnecessarily difficult and puts too much stress on your lower back and legs.
Do seated rows instead. They're easier to youse, you can do them safely no matter what, and they target the muscles better. Arnold did ROWS not this piece of crap exercise.
Arnold actually is shown doing some intense T Bar rows (called close grip standing rows on M&S) in "Pumping Iron".
he did both pull rows and this apparently crap excercise ? this is effective dude
Use a smith machine for easy control of movement and precise lift!!
This seems hella dangerous if not done correctly
Is there an alternative to this exercise. I dont want to encounter any injury.
It seems he is not bringing up the bar bellow the chest, but to his stomach!!
Pendaly? (not sure if thats the correct spelling) Rows are far more superior option
Is there alternative to this?
His back's not straight?!
What angle should my back be to the ground? 45Degree? or more/less parallel with the ground?
can a T-bar machine be used? will that help to keep my back straight?
He's jerking the weight up at the top of the motion. Good way to get injured.
I do wear one for all back workouts
do you wear a back brace ?