Back Exercise Guide
Bent-Over Barbell Row
Target Muscle
Back
Equipment Needed
Barbell
Difficulty
Intermediate
Step-by-Step Execution Instructions for Bent-Over Barbell Row
- 1. Hinge Setup: Stand over the bar with feet hip-width apart. Hinge forward at your hips until your torso is angled between 30 and 45 degrees relative to the floor.
- 2. Grip & Lat Engagement: Grip the barbell with an overhand grip slightly wider than shoulder-width. Brace your core and let arms hang fully extended to stretch your lats.
- 3. Pull to Lower Ribcage: Pull the barbell up toward your navel/lower ribcage by driving your elbows backward, keeping your forearms perpendicular to the torso.
- 4. Peak Contraction & Controlled Return: Squeeze your shoulder blades together at the top of the pull for 1 second, then lower the bar under control without rounding your spine.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Max Euceda.
Video demonstration by Max EucedaWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Back Muscle Hub Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Back Specialization Workout
See how Bent-Over Barbell Row integrates into a weekly training split.
Alternative Exercise
45-Degree Back Extension
Compare execution form and muscle activation patterns.
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