Compound upper-body pull
Bent-Over Barbell Row
The bent-over barbell row pulls a bar to the torso from a hinged position to build the lats and mid-back. It strengthens the whole back and supports a bigger deadlift and bench.
- Primary muscles
- Lats, Mid-back (rhomboids, traps)
- Equipment
- Barbell
- Difficulty
- Intermediate
Secondary muscles worked
Rear deltoids, Biceps, Forearms, Spinal erectors.
Setup
- Hinge at the hips until your torso is around 45 degrees or lower.
- Set a neutral spine with the bar hanging over your mid-foot.
- Grip just outside the knees and pull the lats tight.
- Brace your core to keep the torso angle fixed.
How to do the Bent-Over Barbell Row
- 1
Pull to the torso
Row the bar to your lower ribs or upper abdomen.
- 2
Drive the elbows
Lead with the elbows and squeeze the shoulder blades together.
- 3
Control the descent
Lower the bar fully without losing the hinge position.
- 4
Hold the angle
Keep the torso still — avoid standing up to move the weight.
Common mistakes
- Using momentum and standing up to heave the bar.
- Rounding the lower back.
- Shrugging the shoulders instead of rowing.
- Pulling too high toward the chest.
Notes by experience level
Beginner
Try a chest-supported row to learn the pull without the hinge fatigue.
Intermediate
Add weight while keeping a strict torso angle.
Advanced
Use paused or Pendlay-style reps from the floor for more back drive.
Compare this lift
Program the Bent-Over Barbell Row into an adaptive plan and let Kova set your next target.
