Barbell Paused Bent Over Row

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and the barbell positioned over your mid-foot.
2. Hinge at the hips until your torso is nearly parallel to the floor, maintaining a flat, neutral spine.
3. Grip the bar with an overhand grip slightly wider than shoulder-width.
4. Deadlift the bar slightly off the floor to the starting position, keeping your knees slightly bent and core braced.

How to do it

1. Pull the barbell toward your lower ribs by driving your elbows back and retracting your shoulder blades; exhale during this phase.
2. Hold the barbell firmly against your torso for a full 2-second pause, focusing on squeezing your shoulder blades together.
3. Inhale as you slowly lower the barbell back to the starting position with a controlled 2-3 second eccentric tempo.
4. Maintain a static torso angle throughout the entire set, avoiding any vertical 'swinging' of the upper body.

Form checklist

• Keep your spine neutral from head to hips; do not allow your lower back to round.
• Ensure the pause is a dead stop against the body, not a bounce off the stomach.
• Keep your neck in a neutral position by looking at a spot on the floor a few feet in front of you.
• Drive through the elbows rather than pulling with the wrists to ensure back dominance over the biceps.

Pro tips

• During the pause, imagine you are trying to 'break the bar' across your stomach to maximize the contraction in your lats and rhomboids.
• Focus on keeping your weight centered over your mid-foot to prevent tipping forward as the bar moves.

Make it harder

• Increase the pause duration to 4-5 seconds per rep to maximize time under tension.
• Use a 'Pendlay' style start where the bar returns to the floor between every rep, but maintain the 2-second pause at the top.

Frequently asked

What muscles does the barbell paused bent over row work?

The barbell paused bent over row 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 paused bent over row?

The barbell paused bent over row uses barbell.

Is the barbell paused bent over row good for beginners?

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

Related exercises

• Dumbbell Split Stance Bent Over RowIntermediate · lats, rhomboids, and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Barbell Bent Over RowIntermediate · lats and trapezius