Should I use an overhand or underhand grip for bent over rows?

An overhand grip emphasizes the upper back and rear delts, while an underhand grip increases biceps involvement and may allow a slightly greater range of motion. Both are effective, so choose based on your goals or alternate between them.

How low should my torso be during bent over rows?

A torso angle between 45 degrees and parallel to the floor works well for most lifters. Going closer to parallel increases range of motion and back engagement but requires more lower back and hamstring stability.

Where should the barbell touch on my body?

Aim to pull the barbell to your lower chest or upper abdomen, roughly around the belly button or just above. This path allows your elbows to travel back properly and maximizes engagement of the lats and mid-back.

Bent Over Row (Barbell)

The bent over row with a barbell is a compound pulling exercise that builds thickness and strength across the upper back, lower back, and biceps. It suits lifters who want to develop their back musculature and improve pulling strength with a stable, progressive overload.

Muscle group: Back
Primary muscles: upper back, lower back, biceps
Equipment: Barbell

How to do the Bent Over Row (Barbell)

Stand with feet hip-width apart and grip the barbell with hands just outside shoulder width, using an overhand or underhand grip.
Hinge at the hips to bring your torso to roughly 45 degrees or slightly lower, keeping your back flat and knees slightly bent.
Let the barbell hang at arm's length below your shoulders with your shoulder blades neutral.
Pull the barbell toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
Lower the barbell under control back to the starting position and repeat for the prescribed reps.

Form tips

Keep your neck neutral by maintaining a straight line from your head through your spine rather than looking up.
Initiate the pull by driving your elbows back rather than curling with your biceps to maximize back engagement.
Brace your core throughout the movement to protect your lower back and maintain a stable torso angle.

Common mistakes

Standing too upright reduces the range of motion and shifts emphasis away from the back muscles.
Using momentum by jerking the torso up and down turns the movement into a partial deadlift and reduces back activation.
Flaring the elbows out wide instead of pulling them back along the body limits lat and mid-back engagement.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps with heavier weight, and for hypertrophy, perform 3 to 4 sets of 8 to 12 reps with moderate weight.

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Frequently asked questions

Should I use an overhand or underhand grip for bent over rows?: An overhand grip emphasizes the upper back and rear delts, while an underhand grip increases biceps involvement and may allow a slightly greater range of motion. Both are effective, so choose based on your goals or alternate between them.
How low should my torso be during bent over rows?: A torso angle between 45 degrees and parallel to the floor works well for most lifters. Going closer to parallel increases range of motion and back engagement but requires more lower back and hamstring stability.
Where should the barbell touch on my body?: Aim to pull the barbell to your lower chest or upper abdomen, roughly around the belly button or just above. This path allows your elbows to travel back properly and maximizes engagement of the lats and mid-back.

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