Bent-over barbell rows
Bent-over barbell rows are considered a good exercise for building back mass and strength. This exercise primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius.
It also engages the biceps, forearms, and core, providing a comprehensive upper-body workout.
By targeting the upper and middle back muscles, bent-over rows can help improve posture, reducing the risk of slouching and associated injuries.
Bent-over rows mimic certain everyday movements, making them useful for developing functional strength. This can benefit activities such as lifting, carrying, and pulling.
This exercise can be performed with different grips (overhand, underhand, or mixed) and with variations like single-arm dumbbell rows, which can help target different muscle groups and avoid monotony in a workout routine.
Since you must maintain a bent-over position, this exercise also engages the core muscles as they work to stabilize the body throughout the movement.
Bent-over barbell rows will also help build strength and control in the scapulae, which is important for overall shoulder health and function.
Proper Form for Bent-Over Barbell Rows: A Step-by-Step Guide
Setup Position:
Bend at hips to about 45 degrees
Feet shoulder-width apart
Slight bend in knees
Back straight and core braced
Let arms hang straight down with barbell
Grip just outside shoulder width
Execution:
Pull the bar up towards your lower chest/upper abs
Keep elbows close to body (no chicken wing elbows)
Squeeze shoulder blades together at top
Lower the weight with control
Maintain your bent position throughout
Key Form Points:
Torso angle should remain constant (don’t stand up between reps)
Back stays flat – no rounding
Control the weight – don’t use momentum
Head position neutral, looking slightly forward/down
Keep core engaged to protect lower back
Common Mistakes:
Rounding the back
Using too much body English/swinging
Not pulling bar high enough
Letting elbows flare out wide
Standing too upright
For Building Mass:
Work in the 8-12 rep range
3-4 sets typically
Focus on feeling your lats work
Use a weight that allows strict form
Consider straps for heavier sets to focus on back vs grip
Programming Tips:
Place early in your back workout when fresh
Can superset with push exercises
Variations in grip width can target different areas
Rest 90-120 seconds between sets
Warning; Use Proper Form
It’s very important to perform bent-over rows with proper form to avoid injury, particularly to the lower back.
Beginners may benefit from starting with lighter weights or alternative row variations before progressing to heavier loads.
Always consult a Doctor if you feel any pain in your lower back or a fitness professional if you’re unsure about your form or technique.