Back · Barbell
Barbell Bent Over Row
How to do the barbell 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
- Horizontal Row
- Mechanic
- Compound
How to do it
Bend at hips, back straight, until torso is nearly parallel to floor. Grasp barbell with overhand grip, arms extended. Pull bar to lower chest, squeezing shoulder blades together, then lower back down.
- 1Feel your back muscles pulling the bar toward your torso in a bent-over position
- 2Keep your core tight and spine neutral
- 3Lead with your elbows and squeeze at the top
Common mistakes
- Avoid rounding your back or jerking the bar
- Don't use your hips to throw the weight up
- Avoid letting the bar drift away; keep it close
Muscles worked
The barbell bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Barbell Bent Over Row strength standards
See how your barbell bent over row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM260 lb
Diamonde1RM295 lb
Champione1RM322.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the barbell 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 April 2026.