# Bent Over Row (Barbell)

> A barbell row from a hinged position that builds your lats, upper back and rear delts.

Page: https://fitnessie.app/exercises/bent-over-row/
Type: Barbell · Pull
Demo video: https://fitnessie.app/demos/bent-over-row-barbell/27f265f22da3740d.mp4

## How to do it

1. Stand with your feet about hip width and hinge forward with your hips back until your torso is between parallel and 45 degrees.
2. Hold the bar with an overhand grip slightly wider than your shoulders, arms straight, bar below your knees.
3. Keep your knees slightly bent and your back flat and still.
4. Pull the bar to your belly, driving your elbows back past your torso.
5. Lower the bar under control to straight arms.

## Key cues

- Hips back, back flat
- Torso stays still
- Bar over mid-foot
- Elbows tucked and driven back
- Squeeze the shoulder blades

## Common mistakes

- Swinging the torso to heave the bar
- Rounding the lower back
- Using too much weight
- Rowing short of your belly

## Muscles worked

- Primary: Lats, upper back, traps and rear delts
- Secondary: Biceps, lower back and forearms

## Equipment

Barbell.

## Variations

- [Bent Over Row (Kettlebell)](https://fitnessie.app/exercises/kettlebell-bent-over-row/)
- [Bent Over Row (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bent-over-row/)

## Programs that use it

- [3x5 Linear Progression](https://fitnessie.app/programs/3x5-linear/)
- [5x5 Linear Progression](https://fitnessie.app/programs/5x5-linear/)
- [Greyskull LP](https://fitnessie.app/programs/greyskull-lp/)
- [Madcow 5x5](https://fitnessie.app/programs/madcow-5x5/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Barbell Row](https://www.strengthlog.com/barbell-row/)
- [BarBend: Barbell Row](https://barbend.com/barbell-row/)
- [ACE: Bent-Over Row](https://www.acefitness.org/resources/everyone/exercise-library/12/bent-over-row/)