Bent Over Barbell Row
This is one of my favorite exercises for building upper back strength. It teaches you to pull with your back and shoulders instead of just your arms, which helps improve scapular control. It also trains your core to stay stable while your arms move—great for building trunk stability and posture in your golf swing.
Primary Muscles Used
Bent Over Barbell Row Instructions
- Set up a squat rack so the barbell rests at hip height.
- Grab the bar and take a few steps back, holding it close to you.
- Hinge at your hips and lean forward slightly, keeping your core tight.
- Pull the bar straight up to your stomach squeezing your Lats and Shoulder Blades together
- Lower the bar back down slow and controlled feeling your back spread apart.
- Repeat.
Front View
Benefits for the Barbell Row
- Builds upper and mid-back strength
- Improves scapular control and posture
- Enhances trunk stability during movement
- Reduces risk of swing-related injuries
- Translates to better control and power in the golf swing
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