Back · Barbell
Barbell Paused Bent Over Row
How to do the barbell paused bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hold a barbell with an overhand grip and hinge at the hips until your torso is near parallel to the floor, back flat. Pull the bar to your lower ribs, pause and squeeze your shoulder blades together at the top, then lower under control and reset for the next rep.
- 1Your lats and upper back contracting as you pull the bar in
- 2A firm squeeze through the mid-back during the pause
- 3A braced core and neutral spine holding the hinge
Common mistakes
- Rounding your back; hold the hinge and keep your chest up
- Shrugging or using your arms alone; initiate with your back
- Standing up or jerking the torso to heave the bar
Muscles worked
The barbell paused bent over row mainly works the lats and mid traps, with the biceps, lower back, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Lower BackSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the barbell paused bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.