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
See it in motion
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
Kovo programs the barbell bent over row for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the back extension bench back extension
- How to do the barbell good morning
- How to do the barbell shrug
- How to do the cable straight arm pulldown
- How to do the chin-up
- How to do the close grip lat pulldown
Last reviewed April 2026.