Barbell Bent Over Row

BicepsRhomboidsTrapeziusLatissimus DorsiBarbellBeginner
1. Stand with your feet shoulder-width apart, knees slightly bent, and hold the barbell with a wide overhand grip. 2. Bend forward from your hips, keeping your back straight and core engaged. 3. Keep your elbows close to your body and pull the barbell towards your lower chest by squeezing your shoulder blades. 4. Pause for a moment at the top of the movement, then slowly lower the barbell back to the starting position. 5. Repeat for the desired number of repetitions.

How to perform the Barbell Bent Over Row

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Bent Over Row using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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