If you had to crown one move as the best for targeting your back muscles, a top contender would be the bent-over barbell row. 

“I like rows for the sake of posture, providing your body with support during everyday life,” says Peloton instructor Callie Gullickson. “We’re constantly looking down at our phones and computers and sitting with rounded shoulders, so it’s important to build [back] strength and work the posterior chain for support.”

There are countless variations of the bent-over row, and it can be performed with any equipment you have on hand, from resistance bands and dumbbells to kettlebells and barbells. Here, we’re focusing on the latter: the bent-over barbell row, a classic barbell exercise that’s suitable for beginners to advanced exercisers.  

Even though all levels can take advantage of this move, there’s a lot to know about doing it right. Keep reading for a complete guide to bent-over barbell rows, including how to work up to them, form tips to keep in mind, and all the muscles you’ll work when you add them to your strength routine.

Muscles Worked By Bent-Over Barbell Rows

As Callie mentioned, rows are key for targeting your posterior chain, the muscles along the backside of your body. “The benefit of doing bent-over rows with a barbell is that it builds back strength and muscle,” adds John Gallucci Jr., doctor of physical therapy, certified athletic trainer, and CEO of JAG Physical Therapy. Specifically, bent-over barbell rows primarily target these four muscles: 

And that’s not all. “Bent-over barbell rows are a powerful exercise that also engage the core, biceps, and spinal erectors,” Gallucci adds—and you can’t forget the move’s challenge to your forearms and grip strength. These secondary muscles aren’t the main actors making the rowing motion happen, but they help you maintain the bent-over position and hold onto the weight while you do it. 

Barbell Rows vs. Dumbbell Rows

You might be wondering: What’s the benefit of reaching for a barbell over a pair of dumbbells? In general, bent-over rows target similar muscles whether you’re lifting dumbbells or a barbell, Gallucci says. However, dumbbell rows offer a greater range of motion for your arms and shoulders and ask each arm to work independently to lift the weight. As a result, dumbbell rows can help correct muscle imbalances, he explains. (Not to mention, they can be done as a unilateral exercise if you opt for single-arm rows, completing sets with one arm at a time.) Barbell rows, on the other hand, allow you to lift heavier loads, which are evenly distributed during the lift, as well as offer a more stable, fixed grip, he says. 

When choosing between barbell and dumbbell bent-over rows, you should consider your abilities and goals, Gallucci says. You may have more limited weight options when lifting a barbell, whereas dumbbells generally come in a wider variety. His general recommendation: “If your goal is maximal strength, go for the barbell; if you want better muscle activation and balance, opt for dumbbells.” 

How to Do a Bent-Over Barbell Row with Proper Form

Before you jump in, it’s important to know that not everyone should add bent-over barbell rows to their routine. 

The bent-over barbell row places relatively high compressive loads on the lower back compared to other rowing exercises, according to the American College of Sports Medicine (ACSM). As such, “those who have back injuries, poor hip mobility, and core instability shouldn’t do bent-over barbell rows,” Gallucci says. “If you have a history of herniated discs, sciatica, or other spinal conditions, it’s best to modify the exercise with chest-supported rows or dumbbell variations to reduce stress on the lower back.” (More on both of those variations below). “Always prioritize proper movement mechanics and, if needed, consult a professional to ensure it's safe for your body,” he adds.

If you’re feeling confident, here’s how to do a bent-over barbell row with correct form, according to Callie and Gallucci. You can start with the barbell on the floor and deadlift the weight to get into the starting position or, if lifting the weight off the floor is awkward or uncomfortable (for example, when using an unloaded barbell), you can set up a weight rack so that the barbell is racked at a low position (hip level or below). 

How to Modify a Bent-Over Barbell Row

Most standard barbells weigh 45 lbs (without any weight added). Some gyms also have a smaller bar weighing 33 lbs, which can be better for beginners. Still, if you’re just starting to lift or building up your strength, that may be more than you’re ready to take on. The good news is that you can do bent-over rows with smaller free weights, such as kettlebells or dumbbells, instead. The proper form is essentially the same; you’ll just keep your palms rotated inwards, facing each other, rather than facing your legs. When you’re ready to try a barbell, look for the smallest one in your gym and give that a whirl first before trying a standard barbell or loading one with weights. 

Gallucci is also a fan of doing a chest-supported row using an incline bench (a bench with an adjustable backrest that can be positioned flat, upright, or at various points in between). This modification is helpful for beginners or those with back health concerns, as it offers more stability, he says. Set the bench at a low incline (about 30 degrees) with your barbell underneath. Place one foot on either side of the bench and lean forward so your chest is laying on the incline; perform the rows in this position. (Heads up: You may need a friend or spotter to hand you the barbell.)

3 Barbell Row Variations (and How to Do Them)

There isn’t only one way to do a barbell row. You can tap variations of the move to target different parts of your back, Gallucci says. Try these three.

Reverse Grip Barbell Row

For starters, try a reverse grip bent-over barbell row—sometimes called an underhand or supinated row—with your palms facing forward (away from your legs) when you start. “Switching to an underhand grip means more biceps involvement,” Gallucci says.

Wide Grip Row

Similarly, you can keep your palms facing your legs, but widen your grip so it’s well outside of shoulder-width. This position shifts the engagement more toward your upper back, Gallucci says. “A wider grip allows you to pull up towards your sternum, firing up the traps, rear delts, and upper back more, while a narrow grip allows the bar to get closer to your hips, firing up the lats more,” Callie adds.

Inverted Barbell Row

Callie’s variation pick is the barbell inverted row, and it’s especially good for those just starting out. “It’s a great option for beginners who want to progress from dumbbells but don’t necessarily want to use a barbell for weight and would rather use their own body weight,” she says. 

To do the move, you’ll need to set up a Smith machine or place a barbell on the J hooks or spotter arms of a power rack. Then, you sit or lie underneath the bar, hold onto it with both hands slightly wider than shoulder-width apart, and hang so your chest is underneath the barbell. To complete a rep, pull your chest up toward the bar, pause for one count, then lower with control until your arms are straight again. You can tweak the difficulty by changing the angle (i.e., placing the bar higher or lower on the rack) or altering your foot placement (closer to your hands is generally easier, while farther away is harder), Callie says.

Tips for Mastering Barbell Rows

To do a barbell row properly, you need to have your deadlift form dialed-in too—especially if you’re lifting the weight from the floor to start. Both movements require you to have mastery of the hip hinge and to maintain a neutral spine while keeping your core engaged to protect your back from injury. “It’s important to make sure you’re stabilizing your core the whole time,” Gallucci says. 

“Other mistakes I see people make are rounding their back, pulling with their arms instead of engaging the lats, and using extra weight that they cannot handle,” he says. To recruit your lats during the pulling phase of the movement, think about retracting your shoulder blades (pulling them back and down).

Similarly, “I commonly see form mistakes when it comes to elbow placement, which puts pressure on your shoulders versus your back,” Callie says. Make sure you’re rowing the barbell toward your lower chest or upper abdomen and keeping your elbows somewhat close to your body—not winging out to the sides.

There are a few more things to watch for, according to the ACSM: namely, jerking the bar upward or using momentum and pulling your neck out of neutral. Perform the move at a slow and controlled pace, and focus your gaze on the floor just ahead of your feet; don’t move your head from this position while you complete your reps.

The Takeaway

The bent-over barbell row is a powerhouse move, but it’s not for everybody. Anyone with current or prior back injuries, insufficient core strength, or lacking hip mobility should pass on the barbell row and start with lighter weights first, Gallucci says. The good news is that you’ll reap almost all the same perks from rowing dumbbells or kettlebells as you will with a barbell—and in some ways, you’ll stand to benefit even more.

What’s most important is that you include some sort of rowing movement into your fitness routine to keep your posterior chain strong and your body functionally fit. “Make sure to incorporate pulling of the upper body to balance the everyday demands of life,” Callie says. “I know I need to take this advice as well!”

Whether you commit to a push-pull workout split, cue up a couple of total body Peloton strength classes each week, build a custom routine with the Peloton Strength+ app’s Workout Generator, or program in a dedicated day of barbell back work, your back muscles (and arms, core, legs, shoulders, and more) will thank you.