Exercise guide
Bent Over Barbell Row
The Bent Over Barbell Row pulls a bar toward the torso while you hold a forward-leaning position. The middle back and lats perform much of the pull, while the biceps and shoulders assist. The legs, hips, and trunk must also keep the torso stable throughout the set.
Training context
Muscles worked by the Bent Over Barbell Row
The middle back and lats move the elbows behind the body and draw the bar toward the torso. The biceps assist by bending the elbows, while the shoulders help control the upper-arm path.
The unsupported torso position is part of the exercise. If the body gradually rises as the set continues, later repetitions are no longer directly comparable with the first ones.
Technique overview
Hold the torso angle steady
Take an overhand grip, soften the knees, and hinge forward until you can maintain a stable torso. Pull the bar toward your abdomen or lower ribs by driving the elbows backward. Pause briefly, then lower until the arms are extended. Avoid standing up to meet the bar or using repeated hip movement to create momentum.
Treat this as an overview and use a range, pace, and setup you can control.