Barbell Bent Over Row
A compound exercise for the back using a barbell.
- 45 secDuration
- 1 × 8Reps
- Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Upper back
- Bicep
- Lower back
How to Perform
- Load barbell to desired weight.
- Hinge at hips, grip barbell with pronated grip.
- Pull barbell towards lower chest.
- Squeeze shoulder blades at top.
- Slowly lower barbell back down.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
-(female)_Back_.jpg)
Pull up
moderateThe pull-up is an upper-body exercise where you lift your body using a horizontal bar.
- Upper back
- Bicep
_Back_.jpg)
Standing Lat Pulldown
moderatePerform a lat pulldown movement while standing, engaging your back muscles.
- Upper back
_Back_.jpg)
Cable Seated Row
challengingA compound exercise for the back using a cable machine.
- Upper back
- Bicep