Middle Back - Bent over Barbell Rows

Middle Back - Bent over Barbell Rows
Bent over barbell rows are a fantastic exercise when it comes to working the upper back. It’s great for men and women alike. One criticism of back exercises is that some women (and some men) don’t want to look too broad. Because it works the back and the biceps, it’s a great way to build up two important parts of the upper body. Main muscle targeted – Middle back


      • Compound Exercise
      • Main muscle targeted – Middle back
      • Helper muscles – Biceps and rear deltoids

Male | Female


First, a warning; don’t go too heavy with the weight. You need something light enough that you can hold your back in the correct shape. Your back should be fairly straight with your bum pushed back (picture a gorilla, that’s the sort of shape you want). Your back shouldn’t move at all. If it does, you can injure yourself, and back injuries are very, very hard to recover from. Stand with legs shoulder-width apart, pick up the bar with your palms facing towards you. Bend your knees and hips (NOT your back) and hold the bar in front of your knees. Pull the bar towards your stomach along the line of your thighs, without touching them. Hold for a second, then return to the starting position, in control the whole time, again, without touching your legs.

Why it’s good:

This exercise it all about control. While it’s mostly for your back and arms, your whole body is involved. Your feet must keep you balanced, your legs are controlling your position, your forearms are flexed to hold the bar and your lower back is engaged when holding correct posture. You don’t need to do a lot of reps to get the benefit (when done correctly)

What to watch out for:

Your back. Hold the correct shape at all costs. Better to do five good reps with a light weight than ten heavy reps with poor form. You’ll get better results and have a better chance of avoiding injury.

Snapshot: Bent over barbell rows exercise

Bent over barbell rows exercise

Leave a comment

Please note, comments need to be approved before they are published.