bent-over barbell rows

Muscle Groups

back upper back
Bent-over barbell rows are a popular compound exercise that primarily target the back muscles, but also recruit the biceps, shoulders, and core muscles. To perform bent-over barbell rows, stand with your feet shoulder-width apart and grip the barbell with a pronated grip, hands slightly wider than shoulder-width apart. With a slight bend in the knees, hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back straight and core engaged. Pull the barbell towards your lower chest while keeping your elbows close to your body. Pause at the top of the movement, then slowly lower the bar back to the starting position. Repeat for the desired number of reps. Bent-over barbell rows can be performed with varying grips, such as an underhand, wide, or close grip, to target different areas of the back and arms. This exercise is beneficial for building back strength and mass, improving posture, and enhancing overall pulling strength. As a compound exercise, bent-over barbell rows require coordination and stability from multiple muscle groups, making it an effective exercise for building overall strength and muscle development. However, proper form and technique is crucial to avoid back injuries, so beginners or those with back issues should start with lighter weights and seek guidance from a trainer or fitness professional.