intermediatehorizontal-pullopen-chainSource-checked

Bent-Over Barbell Row

Also called: Barbell row

Simplified back view showing the diamond-shaped trapezius over the upper back and neck, the rhomboids between the shoulder blades, and the broad latissimus dorsi fanning up from the lower back. — Upper back — trapezius, rhomboids, and latissimus dorsi (simplified). A beginner-level schematic of the major upper-back muscles: trapezius, rhomboids, and latissimus dorsi.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

Primary muscles: Latissimus dorsi

Secondary muscles: Deltoid, Trapezius, Rhomboids (major & minor), Teres major

Joints / actions: Glenohumeral joint (extension)

Plane: sagittal

Equipment: barbell

What it is

Hinging at the hips with a flat back and pulling a barbell to the lower ribs/upper belly.

Purpose

A foundational horizontal pull for the lats, mid-back, and rear shoulders.

Starting position

Stand holding a barbell, feet hip-width. Hinge at the hips with a flat (neutral) back until the torso is 45°–90°, arms hanging.

Step by step

Brace the core and keep the back flat throughout (do not round).
Pull the bar toward your lower ribs, leading with the elbows and squeezing the shoulder blades together.
Lower the bar under control to full arm extension.

Breathing

Exhale as you pull; inhale as you lower.

Coaching cues

"Proud chest, flat back, drive the elbows back and squeeze."

Common mistakes

Rounding the back; using momentum/jerking; shrugging instead of retracting; standing too upright.

Easier regression

Chest-supported dumbbell row (removes the low-back demand) or seated cable row.

Harder progression

Increase load gradually or add a pause at the top.

Alternatives

Chest-supported row, seated cable row, single-arm dumbbell row.

Who may benefit

People building back strength who can hold a braced, neutral spine while hinged.

Who should modify or avoid it

Those with back pain or who cannot maintain a neutral spine hinged over should use a chest-supported variation.

Why this exercise works

It loads the latissimus dorsi and mid-back through a horizontal pull while the rhomboids/mid-traps retract the scapula and the whole posterior chain stabilizes — building pulling strength and posture.

⚠ Safety note

A flat, braced back is essential — rounding under load stresses the spine. Reduce load or regress if you cannot keep a neutral spine.

Sources

“Rowing the arm downward/backward uses the latissimus dorsi and teres major (shoulder extension) with rhomboids/trapezius retracting the scapula.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19