Bent-Over Barbell Row

Muscles worked by the Bent-Over Barbell Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior Deltoid

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Bent-Over Barbell Row

1. Hinge at the hips with a slight knee bend.
2. Grip the bar slightly wider than shoulder-width.
3. Pull the bar to your lower chest, squeezing your shoulder blades.
4. Lower the bar under control.
5. Repeat.

Form tips

• Keep your torso at roughly 45 degrees.
• Do not use momentum to swing the weight.

At a glance

Bent-Over Barbell Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Double Kettlebell Row
• Dumbbell Bench Pull
• Inverted Row
• Single-Arm Dumbbell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "barbell-row",
  "name_en": "Bent-Over Barbell Row",
  "name_de": "Vorgebeugtes Langhantelrudern",
  "name_es": "Remo con Barra Inclinado",
  "description_en": "A compound pulling movement that targets the upper and middle back.",
  "description_de": "Eine Verbundübung zum Ziehen, die den oberen und mittleren Rücken beansprucht.",
  "description_es": "Un movimiento de jalón compuesto que trabaja la parte superior e intermedia de la espalda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "knee_safe",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hinge at the hips with a slight knee bend.",
    "Grip the bar slightly wider than shoulder-width.",
    "Pull the bar to your lower chest, squeezing your shoulder blades.",
    "Lower the bar under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Beuge die Hüften bei leicht gebeugten Knien.",
    "Greife die Stange etwas breiter als schulterbreit.",
    "Ziehe die Stange zur unteren Brust und spanne die Schulterblätter zusammen.",
    "Senke die Stange kontrolliert.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Inclínate en las caderas con una ligera flexión de rodillas.",
    "Agarra la barra ligeramente más ancho que la anchura de los hombros.",
    "Tira de la barra hacia el pecho inferior apretando los omóplatos.",
    "Baja la barra de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep your torso at roughly 45 degrees.",
    "Do not use momentum to swing the weight."
  ],
  "tips_de": [
    "Halte den Oberkörper bei etwa 45 Grad.",
    "Nutze keinen Schwung, um das Gewicht zu bewegen."
  ],
  "tips_es": [
    "Mantén el torso a aproximadamente 45 grados.",
    "No uses el impulso para balancear el peso."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/barbell-row-start.webp",
      "peak": "images/flat/barbell-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "barbell-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.