Bent Over Row

Pro Tip

You can change the focus of this exercise slightly by changing up where you grip the barbell. Wider grips will favor the back muscles more while narrower grips will favor the biceps more. Just don't grab the barbell closer than shoulder-width.

How To

  1. Place a barbell on the floor and approach it with your shins several inches away.
  2. Stand with your feet shoulder-width apart, grab the barbell with your arms fully extended and hands just outside of shoulder-width and pick it up, lifting to a point where your knees are moderately bent and your torso is leaning forward.
  3. Maintaining a flat back and keeping your chest up, exhale and pull the barbell toward your upper abdomen while squeezing your shoulder blades together.
  4. Continue to pull until just before the bar touches your upper abdomen without allowing your torso or legs to change position.
  5. Inhale and lower the barbell down to the starting position with your arms fully extended.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment