Barbell Bent-Over Row
Build stronger shoulders! The Barbell Rear-Delt Row targets those hard-to-reach muscles for a well-rounded, powerful physique.
The Barbell Bent-Over Row is a compound exercise that mainly works the back, shoulders and traps, with help from the biceps and lower back. You'll need: barbell or weight plates.
Required Equipment
Barbell Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii); Spinal Erectors (erector spinae)
Barbell Bent-Over Row Variations and Alternatives
How to do the Barbell Bent-Over Row
Stand with your feet shoulder-width apart and your knees slightly bent.
Hold a barbell with an overhand grip, hands just wider than shoulder-width.
Bend forward at your hips until your torso is nearly parallel to the ground, maintaining a straight back.
Hold the barbell below your knees with your arms fully extended.
Pull the barbell towards your upper waist by retracting your scapulae (squeezing your shoulder blades together) and bending your elbows out to the side.
Focus on using your rear deltoids to perform the movement. The elbows should be lifted out and up, rather than straight back.
Pause briefly at the top of the movement when the bar is close to your body.
Slowly lower the bar back to the starting position, fully extending your arms and feeling a good stretch in your rear deltoids.
Repeat for the recommended number of repetitions, maintaining proper form throughout the exercise.
Keep your core engaged, head in a neutral position, and avoid using momentum to lift the weight. Ensure that the movement is controlled and in line with your rear deltoids, as this will maximize the effectiveness of the exercise and reduce the risk of injury.
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Barbell Bent-Over Row FAQs
What muscles does the Barbell Bent-Over Row work?
The Barbell Bent-Over Row mainly works the back, shoulders and traps, with help from the biceps and lower back. The main muscles are the latissimus dorsi, posterior deltoid, rhomboids and trapezius.
What equipment do you need for the Barbell Bent-Over Row?
Barbell or weight plates.
Is the Barbell Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Bent-Over Row variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Band Rear-Delt Row, Band Standing Rear-Delt Row and Barbell Reverse Bent-Over Raise.
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