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Last reviewed: 04.07.2025
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The bent-over barbell row primarily works the latissimus dorsi. It also works the teres major, rear deltoids, biceps, and forearms. That’s why it should be part of your workout. Do three sets of 8-12 reps. A common mistake guys make is lifting too heavy, which causes them to use a push motion to lift the weights; their torso drops about 45 degrees off the floor during the lowering phase and sometimes rises 70-80 degrees during the lifting phase. How do you know if you’re doing it right? If you feel movement in your trapezius, you’re probably standing too straight and lifting the bar too high.
How to perform the exercise correctly
- Feet shoulder-width apart, barbell on the floor in front of you
- Take the barbell with an overhand grip (palms facing you) with your hands 5-8 cm wider than shoulder width apart
- Pull your stomach in, bend your knees slightly, and bend forward at the waist until your torso is at a 45-degree angle to the floor.
- Keep your back straight (maintaining the natural curve in your lower back) and your head facing forward.
- Bring the barbell to your lower chest. Hold, then slowly lower the barbell until your arms are straight.