Strength

Barbell Bent-Over Row

Hold the bar, keep a slight bend in your knees, move your hips back, and hold your trunk steady as you pull the bar toward your lower chest or upper abdomen and lower it with control.

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Pull the bar toward you to work your upper back and arms while keeping your body still.

Get ready

  1. Confirm that the rack is stable and set both hooks to the same height between your knees and hips, where you can lift the bar free with a small hip-and-knee extension without bending your back or shrugging.
  2. If plates are added, load equal weight on both sides and install a locking collar outside the outermost plate on each side to prevent the plates from sliding.
  3. Stand close to the bar with your feet about hip-width apart and grip it just outside your legs.
  4. Brace your abdomen while breathing, extend your hips and knees to clear the hooks, and take one small step back.
  5. Keep a slight bend in your knees, move your hips back, and tip your torso forward from the hips. Keep your back and pelvis steady.

How to do it

  1. Exhale and keep your shoulders away from your ears as you pull the elbows behind you, bringing the bar toward the lower chest or upper abdomen without lifting your torso for more height.
  2. Inhale and keep the same bent-over position as you straighten your arms and lower the bar with control to complete one repetition; do not hold your breath throughout the set.

Finish the movement

  1. When finished, stand tall and walk forward until the bar lightly contacts both uprights. Keep it against both uprights and slowly bend your hips and knees until you feel both hooks support the bar and your hands no longer bear its weight; only then release your grip.

Rest

Rest about 60 seconds between sets, or about 120 seconds between sets of these exercises when the session includes both a deadlift and an unsupported bent-over row. Take longer if needed.

Make it easier

  • Use the empty bar or a lighter load; keep your torso more upright while keeping your hips back and your back steady; reduce how far you pull the bar upward.

Make it harder

  • Optional: Increase the load slightly only while the trunk remains still, the bar path stays controlled, and, after the set, you are still confident you could complete at least 2 more repetitions with the same controlled form.
  • Optional: Take about 3 seconds to lower.
  • Optional: Pause for 1 second with the bar close to your body.

Common mistakes

  • Swinging the bar with the hips or torso; shrugging; rounding the back; letting the bar drift away; gradually raising the torso throughout the set.

When to stop or adjust

  • Inability to take or return the bar safely; sharp or worsening pain in the lower back, shoulders, or elbows; grip, hip position, or trunk stability that can no longer control the bar.