Barbell Bent Over Flexion Row Back

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and the barbell positioned over your mid-foot.
2. Hinge at the hips to lean forward at a 45-to-60 degree angle, keeping your knees slightly bent and your core braced.
3. Grip the bar with an overhand (pronated) grip, slightly wider than shoulder-width.
4. Let the bar hang at arm's length, allowing your shoulder blades to naturally protract (spread) to create a stretch in the upper back.

How to do it

1. Exhale and pull the barbell toward your lower ribcage by driving your elbows back and toward the ceiling.
2. Retract your shoulder blades fully at the top of the movement, squeezing your back muscles for a one-second pause.
3. Inhale and slowly lower the bar back to the starting position, maintaining a controlled tempo (2-3 seconds on the way down).
4. Allow the weight to pull your shoulders forward slightly at the bottom to maximize the stretch before beginning the next rep.

Form checklist

• Keep your spine neutral and avoid excessive rounding or arching of the lower back.
• Ensure your torso remains stationary; do not use your legs or hips to 'swing' the weight up.
• Keep your elbows tucked at a 45-degree angle to the body rather than flaring them out wide.
• Maintain a firm grip and focus on pulling with the elbows to minimize bicep involvement.

Pro tips

• Think about pulling the bar 'into your pockets' to better engage the lower lats and prevent the traps from taking over.
• Visualize your hands as hooks; this helps shift the focus from 'curling' the weight to 'rowing' it with the back muscles.
• At the peak of the contraction, try to touch your shoulder blades together to maximize rhomboid and trapezius activation.

Make it harder

• Pause for 2-3 seconds at the top of each rep to increase time under tension and peak muscle fiber recruitment.
• Perform the exercise standing on a small platform (deficit) to increase the range of motion and the stretch at the bottom.

Frequently asked

What muscles does the barbell bent over flexion row back work?

The barbell bent over flexion row back primarily targets the lats, rhomboids, and trapezius, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the barbell bent over flexion row back?

The barbell bent over flexion row back uses barbell and weight plate.

Is the barbell bent over flexion row back good for beginners?

The barbell bent over flexion row back is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius