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backintermediateReviewed by Dr. Ananya Iyer, DPT

Barbell Bent-Over Row

Powerful compound horizontal row building mid-back thickness, rhomboids, and lower back stability.

Recommended Sets3–4 Sets
Rep Range6–10 Reps
Rest Period90s Rest
Equipmentbarbell

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Barbell Bent-Over Row

Stand holding barbell with overhand grip, feet hip-width. Hinge hips back until torso is roughly 45 degrees to floor, spine flat.

  • Primary Muscle: BACK
  • Secondary Synergists: BICEPS, SHOULDERS
  • Rest Interval: 90 seconds between sets

Barbell Bent-Over Row Anatomy Activation

Primary motor unit recruitment for back with secondary synergist stabilizers.

Primary (back)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: backFront anatomical silhouette highlighting back in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: backBack anatomical silhouette highlighting back in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Frontal Planes
Primary KinesiologyHumeral Adduction & Scapular Retraction
Biomechanical VectorInferior-posterior vector towards lower spine
Active Anatomy:Primary: backSynergist: bicepsSynergist: shoulders
Figure: Biomechanical muscle recruitment model for back. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (biceps, shoulders).

Step-by-Step Execution Guide

1

Stand holding barbell with overhand grip, feet hip-width.

2

Hinge hips back until torso is roughly 45 degrees to floor, spine flat.

3

Pull barbell towards belly button by driving elbows up and back.

4

Squeeze shoulder blades tightly together at top, then lower with control.

Common Mistakes & Form Fixes

Standing too upright turning the movement into a shrug.

Allowing lower back to round.

Biomechanical Safety & Injury Warning

Keep knees soft and core braced throughout.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

T-Bar Row (Chest-Supported / Landmine)back
View Form
Seated Cable Row (Close-Grip V-Bar)back
View Form
Single-Arm Dumbbell Rowback
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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