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All exercises

Barbell plate grip bent over row

Intermediate

Barbell plate grip bent over row is a compound barbell exercise for the upper back, also working the lats, rear delts, biceps, and lower back.

What it works

Primary muscle

Upper back

Also works

LatsRear deltsBicepsLower back

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Load a short bar with plates that have handle cut-outs, then grip each plate through its handle with your palms facing each other.
  2. 2Stand with your feet hip-width apart, soften your knees and hinge at the hips until your torso is well inclined, back flat and arms hanging straight.
  3. 3Pull the plates up towards your lower ribs, driving your elbows back past your torso.
  4. 4Squeeze your shoulder blades together at the top; holding the plates lets your hands travel higher than they could on the bar.
  5. 5Lower the bar under control until your arms are straight, keeping your back angle fixed the whole set.

What to do instead

  • Barbell bent over rowBarbell
  • Dumbbell bent over rowDumbbell
  • Lever t bar rowMachine
  • Cable seated rowCable
  • Band bent over rowResistance band
Logged today · 2 min restBarbell plate grip bent over row

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