Bent Over Barbell Row: How To, Benefits, Variations

The barbell bentover row is the mack daddy of all of the rowing variations. It strengthens your higher and decrease again, shoulders, biceps, forearms, and grip. Plus, being within the hip-hinge place beneath load for time improves your decrease and higher again endurance. Guess what that’s good for? You guessed it, your deadlift.

If you might have points conserving tight within the hinge place and the underside of your deadlift, spending extra time there with the bentover row is crucial. The barbell bentover row is nearly the right train to enhance your deadlift efficiency however that’s not the one profit. Here are some vital benefits of coaching the barbell bentover row.

How to Perform the Bentover Barbell Row

Perform a correct hip hinge and seize a loaded barbell with a grip that’s barely wider than shoulder-width aside.
With your chest up and shoulders down row the barbell to your stomach button.
Keep your elbows angled at about 45 levels all through the train.
Pause on the prime place of the row after which slowly decrease the burden again down.
Reset and repeat on your desired reps.

Benefits of the Bentover Barbell Row

Improved Posture: The loaded hip-hinge place of the bentover row will increase the energy and endurance of the muscular tissues which might be vital for good standing posture, the higher and decrease again. Exercises just like the bentover row reinforce good spinal management to withstand rounding within the higher and decrease again.
Added Muscle and Strength: The bentover row provides energy and mass to your higher again, lats, and erector spinae. It’s an amazing energy and muscle-building train as a result of it permits the lifter to make use of extra load than different rowing variations. Plus, it engages your forearms and biceps resulting in a stronger grip.
Improved Deadlift and Pulling Performance: Maintaining a loaded hip hinge whereas pulling improves the energy and endurance in your decrease and higher again. Plus, the glutes and hamstrings are working isometrically to maintain you in a very good hip hinge place. The barbell bentover enhances the energy and endurance of the muscular tissues required for deadlifting and different pulling workouts.


As nice because the barbell bentover row is, coaching it arduous and heavy could be robust on the decrease again and elbows. Plus, rowing bilaterally energy imbalances between sides can occur. This is why it’s at all times helpful to have some variations to deal with these considerations.

Here are three bentover row variations to up your again sport:

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