Target Muscle

    Upper Back

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    BackBarbell

    Barbell Bent Over Row

    The barbell bent over row is a compound exercise targeting the upper back, requiring the lifter to hinge at the hips and pull a barbell towards the torso. It develops strength and muscle mass in the upper back, bicep, and forearms, and demands good posture and core stability.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and knees slightly bent.

    2. 2

      Bend forward at the hips while keeping your back straight and chest up.

    3. 3

      Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

    4. 4

      Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.

    5. 5

      Pause for a moment at the top, then slowly lower the barbell back to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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