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Exercise LibraryBarbell Bent Over Row

Horizontal Pull

Barbell Bent Over Row

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

Primary Supporting
Option 2 custom anatomy illustration for Barbell Bent Over Row, with primary and supporting muscles highlighted
PrimaryLatissimus dorsiRhomboidsMiddle trapezius
SupportingRear deltoidsBiceps brachiiForearm flexors and extensorsSpinal erectors

ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.

Description

A free-weight row that builds the lats, upper back, rear shoulders, and trunk strength needed to hold a powerful hinged position.

Setup & Execution

  1. Stand about hip width with the bar over midfoot and take an overhand grip just outside the legs.
  2. Hinge at the hips until the torso is near horizontal while keeping the spine long and knees softly bent.
  3. Brace, then pull the bar toward the lower ribs by driving the elbows behind you.
  4. Pause briefly and lower the bar until the arms are long without changing the torso angle.

Coaching Cues

  • Push the hips back.
  • Row toward your pockets.
  • Keep the torso quiet.

Common Mistakes

  • Standing up as the bar is pulled.
  • Rounding the lower back.
  • Shrugging or jerking the weight to finish the rep.

Movement media

See the movement

Reviewed short loop
Published media
Short silent loop · 5.1 seconds
Reviewed
Jul 15, 2026
Video source
Open source record
30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Stand about hip width with the bar over midfoot and take an overhand grip just outside the legs. Hinge at the hips until the torso is near horizontal while keeping the spine long and knees softly bent. Brace, then pull the bar toward the lower ribs by driving the elbows behind you. Pause briefly and lower the bar until the arms are long without changing the torso angle.

Key cue: Push the hips back.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Bench-supported one-arm dumbbell row

Progression

Paused Pendlay row

Home gym

Resistance-band row

Commercial gym

Seated cable row

Used in

Linked Mission SOPs

Upper Strength & GripForge