How To Do A Barbell Row: Form, Muscles Worked And Tips

The barbell row, often called the bent-over row, is a back exercise where you hinge forward and pull a barbell from arms-length up to your lower ribs. It works the lats, the mid-back and the rear shoulders, and it lets you handle heavy weights.

Holding the bent-over position also trains your hamstrings, glutes and lower back, so the barbell row builds a lot of total-body strength in addition to a thicker back.

Barbell Row start and finish positions. The highlighted segments show the primary muscles.

Barbell Row Quick Facts

Primary Muscles	Lats, rhomboids, middle traps
Secondary Muscles	Rear delts, biceps, spinal erectors, hamstrings
Equipment	Barbell and weight plates
Level	Intermediate
Sets And Reps	3-4 sets of 6-12 reps

How To Do A Barbell Row

Stand with your feet hip-width apart and the bar over your mid-feet.
Hinge at your hips with a slight knee bend and grip the bar just outside your knees, palms facing you.
Lift the bar to hang at arms-length with your torso about 30 to 45 degrees above parallel and your back flat.
Brace your core and pull the bar toward your lower ribs, driving your elbows back.
Squeeze your shoulder blades together briefly at the top.
Lower the bar under control until your arms are straight and repeat.

Barbell Row Form Tips

Keep your torso angle fixed. If it rises with every rep, the weight is too heavy.
Pull toward your belly button for more lat work, or toward your chest for more upper back.
Think about driving your elbows toward your hips.
Use straps if your grip fails before your back.

Common Mistakes To Avoid

Standing up during the pull. Jerking the torso upward turns the row into a shrug.
Rounding the lower back. Hold a flat back the whole set.
Pulling with the arms only. Lead with the elbows and squeeze the back.
Cutting the range short. Let the bar travel to full arm extension each rep.

Muscles Worked

The lats and mid-back muscles pull the bar toward your torso and squeeze the shoulder blades together. The rear delts and biceps assist, while the spinal erectors and hamstrings hold the bent-over position.

Barbell Row Variations

Dumbbell Row: A one-arm version supported on a bench.
Chest Supported Row: Removes the lower back from the movement.
Pendlay Row: Each rep starts from the floor.
Seated Cable Row: A machine option with constant tension.
Yates Row: A more upright, underhand version.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 6-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Barbell Rows At Home

A barbell and plates are enough. A power rack lets you start the bar at knee height so you save energy for the rows. For a closer look, read our Force USA MyRack review.

Train This At Home

Our Pick

MyRack Folding Power Rack

Folds flat against the wall and lets you set the bar at the right height for every set.

Check Price At Force USA

Upgrade Pick

G12 All-In-One Trainer

Power rack, Smith machine, dual cables and leg press in one footprint.

Check Price At Force USA

Frequently Asked Questions

Is The Barbell Row Better Than The Dumbbell Row?

The barbell row lets you lift more total weight, while the dumbbell row trains each side separately with support. Both are great back builders.

Should You Use An Overhand Or Underhand Grip?

An overhand grip hits more upper back. An underhand grip brings in more lats and biceps.

How Far Should You Bend Over For Barbell Rows?

Somewhere between 30 and 45 degrees above parallel works for most people. Find the angle where you can keep your back flat.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.