The Barbell Bent Over Row - Overhand is a intermediate-friendly barbell strength exercise that targets the lats, middle back and traps, with the biceps, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back, Traps
Secondary musclesBiceps, Shoulders, Abs
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Bent Over Row - Overhand
Stand with the barbell over your midfoot and grip it with both palms facing down.
Set your feet hip width apart and put a slight bend in your knees.
Push the hips back and fold forward until the torso sits close to horizontal.
Brace your abdominals and let the bar hang with your arms straight.
Pull the bar to your belly button, driving your elbows past your ribs.
Lower the bar under control back to arms length and repeat.
02 The payoff
Why it earns its spot
Loads the lats and mid back with a heavy bilateral pull.
Trains the hinge position isometrically while the arms row.
Produced the highest middle and lower trapezius activation of the eight back exercises compared in electromyography testing.
03 Don't do this
Common mistakes
Standing up as you pull, which turns the row into a shrug and unloads the lats.
Rounding the lower back under load, which puts shear stress on the lumbar spine.
Pulling to the chest instead of the belly button, which cuts lat involvement.
Driving with the legs so the bar moves but the back barely works.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Bent Over Row - Overhand, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
