The barbell bent-over row is a cornerstone back-building exercise that hits your entire posterior chain. With its hinge-based setup, this lift strengthens your upper back, lats, glutes, hamstrings, and core—all while building grip and pulling strength.
Whether you’re chasing better posture, more pulling power, or a thicker, wider back, the bent-over barbell row deserves a permanent place in your training split.
What is the barbell bent-over row?
The barbell bent-over row is a compound pulling exercise performed from a hinged position, typically at a 45° torso angle. While it’s often categorized as a back exercise, the truth is: it’s a full-body lift that trains nearly every muscle along the posterior chain.
Note: Because it demands strong hip-hinge mechanics, proper posture, and good core stability, it's best performed by those who already know how to deadlift.
How to perform the standard barbell bent-over row:
- Put a loaded barbell on the floor stand with your feet slightly more than hip-width apart with your ankles underneath the barbell.
- Hip hinge down to the barbell and take a firm grip of the barbell with a shoulder-width grip.
- Lift up to knee level with back straight and torso bent at 45 degrees with your chest up and shoulders down.
- Pull the barbell between your navel and sternum.
- Then pause for a second and slowly lower the barbell back down and reset and repeat.
Barbell Bent Over Muscles Worked
The barbell bent over row is one of the best barbell exercises that trains several upper and lower body muscles. Here we will go into the main muscles trained and the role they play in the bent-over row
Upper Body
- Lats: Drive shoulder extension to pull the bar.
- Traps & Rhomboids: Retract and stabilize the scapula.
- Rear Deltoids: Assist with pulling and shoulder movement.
- Biceps & Forearms: Control the elbow flexion and maintain grip.
- Posterior delts: Help drive the elbows back during the row.
Lower Body & Core
- Spinal Erectors: Isometrically stabilize the spine in the hinge.
- Glutes & Hamstrings: Support the hip-hinge position.
- Abdominals & Obliques: Keep the spine neutral and core braced.
Benefits of the Bent-Over Barbell Row
1. Improves Posture
Training the upper and lower back helps counteract the forward-shoulder posture many develop from desk jobs and screen time.
2. Strengthens the Lower Back
Holding a hinge position under load builds isometric endurance in your erector muscles, critical for deadlifting, squatting, and general injury prevention.
3. Enhances Overall Lifting Performance
A strong back gives you a better base for squats, deadlifts, presses, and Olympic lifts. The row also improves bar path control for bench press and deadlift lockouts.
4. Promotes Muscle Growth
This is one of the few row variations where you can safely move serious weight, helping you pack size onto your lats, traps, and rear delts.
Grip Variations & Muscle Emphasis
Changing your grip shifts muscle emphasis—especially in the upper body. The hinge and lower body activation remain mostly constant.
Underhand bent-over barbell row
Also known as a reverse grip, this variation brings the biceps and lower lats more into play. It encourages more elbow flexion and scapular depression.
Muscles Emphasized:
- Biceps (greater load)
- Lats (especially lower lats)
- Lower traps (due to scapular depression)
Pros:
- Stronger grip for some lifters
- Often allows heavier loading
- Builds lat thickness
Cons:
- More elbow stress
- Risk of biceps overuse or tears with very heavy weights
Overhand bent-over barbell row
The most common variation, targeting the upper back more than the biceps and lats.
Muscles Emphasized:
- Rhomboids and traps
- Rear delts
- Forearm extensors
Pros:
- Better for upper back hypertrophy
- Builds grip and forearm strength
- Trains scapular retraction
Cons:
- Grip fatigue may limit weight
- Elbows tend to flare—watch for shoulder stress
Pro Tip: Go lighter and use higher reps to target hypertrophy with this variation.
Wide grip bent over barbell row
Performed with an overhand grip wider than shoulder-width. This variation puts a premium on upper back development but reduces biceps and lat involvement.
Muscles Emphasized:
- Upper traps
- Rhomboids
- Rear delts
Pros:
- Builds a thick, high back
- Strengthens posture and scapular control
Cons:
- Difficult to maintain a neutral spine
- Grip becomes limiting quickly
- Can’t load as heavy—better for volume
Narrow grip bent over barbell row
This variation can be performed overhand or underhand, and tends to be the most comfortable for heavy loading.
Muscles Emphasized:
- Lats
- Biceps
- Lower traps (if using underhand grip)
Pros:
- Easier to maintain posture
- Great for lat width and strength
- Allows heavier loads
Cons:
- Less upper back involvement
- Can promote internal shoulder rotation—keep your chest tall and shoulders down
Programming Tips
- Use progressive overload: Increase weights, reps, or volume week to week.
-
Train within different rep ranges:
- Strength: 4–6 reps
- Hypertrophy: 8–12 reps
- Endurance: 15+ reps
- Maintain strict form: No momentum—your spine should stay neutral throughout.
WRAPPING UP
The barbell bent-over row is a powerhouse movement that builds serious strength and size across the posterior chain. Whether you’re chasing size, pulling strength, or athletic performance, this exercise delivers.
Mix in grip variations (underhand, overhand, wide, narrow) to emphasize different muscle groups, prevent plateaus, and enhance results.
A bigger, stronger back starts here. Now go row something heavy.
More Back Training Content:
- Best Barbell Back Exercises
- Best Dumbbell Back Exercises
- Best Bent Over Row Variations
- Best Cable Back Exercises
Muscle-Specific Back Exercises:
- Trap Exercises
- Rhomboid Exercises
- Lat Exercises
- Rear Delt Exercises
- Erector Spinae Exercises
- Teres Major Exercises
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
Shane Mclean
Author