How to Bent Over Row

About the Bent Over Row

The bent over barbell row is a staple exercise in many athletes back training sessions. The extension of the shoulder recruits the large latissimus dorsi (often referred to as the "lats"), the rear head of the deltoid and the teres major. The biceps are also worked as the arm flexes, more so when the athlete takes a supinated/underhand grip.

The athletes’ ability to handle weight whilst bent forward, as well as flexibility within the hamstrings can impact form. It is important to select a weight in which you can perform the exercise with sound form, avoiding jerking the weight up by using the hips.

How to perform


  1. Load the barbell with a suitable weight and put on the safety collars
  2. Bend at the knees, lean forward whilst keeping your back straight and grasp the barbell with a wider than shoulder width, overhand grip


  1. Whilst keeping the torso at roughly thirty to forty-five degrees from the floor, pull the bar up towards the abdomen
  2. Once the bar has been pulled to the abdomen, slowly reverse the movement
  3. Repeat for the desired number of repetitions

Other Back Exercises