Barbell bent over row
The barbell bent over row combines a forward-leaning position with pulling a bar towards you, working your upper back, shoulders and arms. It helps you build pulling strength while your hips and lower back support the position.
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Like the bodyweight bent over row, this movement keeps you leaning forward while you draw your arms back, but here you hold a barbell. You should feel most of the work across your upper back and around the backs of your shoulders, with your arms and forearms helping. Your hips, back and legs stay involved in supporting the position.
The single change is added weight from a barbell, which gives your upper back and arms more resistance while asking your grip, hips and lower back to support the load. Choose this version when the bodyweight row feels too light and you want to build strength with external resistance, provided you are comfortable holding a forward-leaning position.
Choose it when you want to build upper-body pulling strength while also asking your hips, legs and lower back to keep you supported. The barbell also gives your hands and forearms noticeable work. It suits you if you are comfortable leaning forward under load and can hold the bar without wrist or grip discomfort.
This can sit near the start of an upper-body or full-body session, when you are fresh enough to maintain a steady, supported position with the bar. If a barbell is unavailable, the equipment-free bent over row keeps the same basic pulling action and is a practical way to learn the movement.
How to do it
Stand with your feet hip-width apart, holding the barbell in front of your thighs with both hands.
Keep a slight bend in your knees throughout the rowing position.
Tip forward from your hips until your upper body angles towards the floor, keeping your back flat.
Let the barbell hang beneath your shoulders with your arms straight and your neck relaxed.
Pull the barbell towards your lower ribs, guiding your elbows back close to your sides.
Lower the barbell until your arms are straight again, keeping your upper body still.
Return to standing by bringing your upper body upright, with the barbell in front of your thighs.