The Barbell Bent Over Row is a intermediate-friendly barbell strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Bent Over Row
Stand with feet shoulder-width apart and grip the barbell with hands just outside your knees, palms facing you.
Hinge at your hips with a flat back until your torso is at about a 45-degree angle to the floor.
Brace your core hard and let the bar hang directly below your shoulders at full arm extension.
Pull the bar up to your lower chest, keeping your elbows tucked at about 45 degrees from your torso.
Squeeze your shoulder blades together at the top, fully contracting the lats and mid-back.
Lower the bar back down with control over 2 to 3 seconds, keeping the back position locked the whole time.
02 The payoff
Why it earns its spot
Builds the lats, mid-back, and biceps under heavy compound load.
Trains the lower back and core to hold position under tension.
Balances out heavy bench pressing and protects shoulder health.
03 Don't do this
Common mistakes
Standing too upright, turning the row into a partial deadlift instead of a back exercise.
Rounding the lower back as you pull, which puts the spine at serious risk under load.
Pulling with the biceps and bending the wrists, leaving the lats and mid-back understimulated.
Using too much momentum and swinging the bar up — the back stops working when the body cheats.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Bent Over Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
