Bent Over BB Row: How to Do It, Muscles Worked & Form Tips

Muscle group: Back
Primary muscles: Middle back
Secondary muscles: Biceps, lats and shoulders
Equipment: Barbell
Type: Compound
Level: Beginner

Video: “Bent-Over Barbell Row | Proper Form for a Bigger Back” by Moorefitcoach on YouTube.

How to do the Bent Over BB Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Repeat for the recommended amount of repetitions.

Muscles worked

The Bent Over BB Row mainly works your middle back, with help from your biceps, lats and shoulders.

Bent Over BB Row start and finish positions

Bent Over BB Row: Starting position — Starting position

Bent Over BB Row: Ending position — Ending position

Track your Bent Over BB Row progress

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