Library / Upper Back
Barbell Bent-Over Row
Barbell · Horizontal Pull · Compound
Upper BackLats Erector SpinaeRear DeltoidBicepsForearms
Default prescription & biomechanics
- Primary muscles
- Upper Back, Lats
- Secondary muscles
- Erector Spinae, Rear Deltoid, Biceps, Forearms
- Equipment
- Barbell
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 6-10 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Hinge at the hips until your torso is roughly 30 to 45 degrees above horizontal.
- Brace your core and keep your spine neutral with knees unlocked.
- Row the barbell into your lower ribcage or navel while squeezing your shoulder blades together.
- Lower the bar under control without bobbing your torso.
Joint & safety considerations
Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Bent Over Row | Bands swap | Bands |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cable Bent Over Row | Cable swap | Cable |
| Cable One Arm Bent Over Row | Cable swap | Cable |
| Cable Seated High Row V Bar | Cable swap | Cable |
| Cable Seated One Arm Alternate Row | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.