Bent-over Row - Overhand Grip (Barbell)
The Barbell Bent-Over Row (Overhand Grip) is a fundamental compound strength exercise that builds thickness in the upper back and lats. By maintaining a hip hinge while pulling the weight, it strengthens the entire posterior chain and core stability.
Because this exercise places significant demand on the lower back and requires strict posture, our AI analyzes your recovery metrics and HRV to ensure your posterior chain is ready for heavy loading. The app tracks your RPE and weight progression to detect form breakdown or stalling, potentially suggesting chest-supported alternatives if your recovery scores indicate high spinal fatigue.
Form Cues
- Hinge at your hips until your torso is nearly parallel to the floor
- Brace your core tightly to protect your lumbar spine
- Pull the barbell toward your lower chest or upper abdominals
- Squeeze your shoulder blades together firmly at the top
- Keep your head in a neutral position by looking at the floor
- Don't round your lower back at any point during the lift
- Don't use excessive momentum or jerk the torso upright
- Don't let the bar drift far away from your legs
- Don't flare your elbows out strictly to the sides
- Don't relax your core tension between repetitions
Common Mistakes
- Rounding the spine (cat-back posture)
- Standing too upright (reducing range of motion)
- Yanking the weight with momentum
- Pulling with the biceps instead of the back
- Hyperextending the neck to look forward
Muscles Worked
This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius, contributing to a wider and thicker back. The overhand grip emphasizes the upper back and rear deltoids more than the underhand variation, while the lower back and hamstrings work isometrically to maintain the hinged position.
Primary
Secondary
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