Exercise Facts
| Movement Pattern | Hinge, Posterior Chain, Pull |
|---|---|
| Muscle Group | Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps |
| Equipment | Barbell, Weight Plates |
| Environment | Gym |
| Skill Level | Advanced, Intermediate |
| Series | Olympic Prep Series |
Overview
The Barbell Bent-Over Row is one of the most effective compound exercises for developing upper-back, lats, and posterior-chain strength. It reinforces spinal stability, builds grip endurance, and balances pressing strength by developing the musculature responsible for posture and scapular control.
To perform, stand with feet hip-width apart and grip the barbell with an overhand or underhand grip just wider than shoulder-width. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core tight. From this position, pull the barbell toward your lower rib cage, squeezing your shoulder blades together at the top. Lower under control until your arms are extended, maintaining tension throughout the movement.
This movement targets the lats, rhomboids, traps, posterior deltoids, and erectors, while also engaging the core and hamstrings for stability. It’s a foundational pulling pattern that complements heavy pressing and deadlifting by improving posture and back integrity.
Common mistakes include rounding the lower back, jerking the bar upward, or standing too upright. Cue “brace hard,” “row to your ribs,” and “control the descent.”
In Relentless Bravery Fitness, the Barbell Bent-Over Row represents strength through structure deliberate, controlled, and built on precision. It’s not just about load; it’s about how you hold it, move it, and stabilise it.
Program 4×6–8 for strength, 3×10–12 for hypertrophy, or pair with pressing movements to maintain shoulder balance and structural integrity.
Setup (Steps)
Stand with feet hip-width apart; grip barbell slightly wider than shoulders; hinge at hips with flat back and core braced.
Execution (Steps)
Pull barbell to lower ribs, squeezing shoulder blades together; lower slowly to start position while maintaining hinge and tension.
Coaching Cues
“Brace before you pull.” “Row to your ribs.” “Keep your torso still.”
Common Faults & Fixes
Jerking bar upward → reduce load, control tempo.
Rounded back → engage lats and brace core.
Standing too upright → increase hip hinge angle.
Programming Ideas
4×6–8 for strength, 3×10 for muscle endurance, superset with bench press for balance.
Variations
Underhand (Yates) row, Pendlay row, single-arm dumbbell row.
Regressions
Seated cable row, inverted row.
Standards & Competition Notes
Barbell touches torso at lower ribs; spine neutral; elbows move behind body line.
Safety Notes
Avoid excessive load or rounded posture; hinge only to safe hamstring tension.
