Barbell Row: Bent Over

Barbell Row: Bent Over

Difficulty level: Intermediate | Muscle Group(s): Back and Neck, Deltoids, Latissimus Dorsi, Rhomboids, Spinal Erectors | Modality: Strength

Progression 1


  • Integrated pulling strength and CORE stability.
  • Hypertrophy of the posterior delts, mid traps, teres major, rhomboids and latissumus dorsi (relatively).


  • Stand with feet shoulder-width apart over the bar, flex at the hip and slightly at the knees.
  • Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90°.
  • Maintain neutral spine and head position.


  • Assume a 60-45° bent over position (commonly known as a functional stance).
  • Maintaining optimal posture, pull the bar toward your abdomen (focus on retraction of scapulae).
  • Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement for desired repetitions.