# Barbell Bent-Over Row: how to do it

- Main muscles: upper back, lats
- Also works: biceps, rear delts, lower back
- Equipment: barbell
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/barbell_bent_over_row/dc9130a4da/side-m-720.mp4

## Steps

1. Hold the bar overhand, hands just wider than your shoulders.
2. Soften your knees and push your hips back until your chest leans well forward.
3. Brace, keep your back flat and let the bar hang under your shoulders.
4. Pull the bar to your lower ribs, elbows driving back.
5. Lower it slowly until your arms are straight.

## Cues

- Flat back, chest stays down.
- Pull to the lower ribs.
- Keep your neck long.

## Common mistakes

- Standing up as you pull: lighten the bar and keep your trunk angle fixed.
- Rounding your back: brace before each rep and hinge from the hips.
- Pulling to your chest with flared elbows: aim the bar at your lower ribs.

## Starting position

Feet hip-width apart, toes forward to slightly out. Overhand grip (palms facing the body), hands a little wider than the shoulders: about 1.2 × shoulder width, thumbs wrapped, wrists straight. Knees soft (about 20° flexion). Push the hips back until the trunk is about 50° from vertical (40° above horizontal). Back flat from pelvis to head, stomach braced, gaze at the floor about 1.5 m ahead.

## The movement

Only the arms and shoulder blades move. Hips, knees and trunk angle do not change during the rep; the trunk does not rise to help the bar up.

## End position

Bar touching the body at the lower ribs / upper abdomen. Elbows behind the trunk and pointing up and back, about 30–45° out from the sides (front view). Elbow flexion about 115°, upper arm about 45° behind the trunk line. Shoulder blades squeezed together. Trunk angle unchanged. Pause 0.5 s.

## Tempo

Pull 1 s / pause 0.5 s / lower 2 s, then 0.3 s at arm's length.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Grip width | 1.2 × shoulder width | 1.0–1.5 × |  |
| Trunk angle from vertical | 50° | 45–60° (30–45° above horizontal) |  |
| Trunk angle change during the rep | 0° | under 5° |  |
| Elbow flexion at the start | 0° | 0–5° |  |
| Bar contact point at the end | lower ribs | bottom of the sternum to the navel |  |

Source: https://trainaq.com/exercises/barbell-bent-over-row