Bent Over Barbell Row
A beginner strength exercise for the upper back, done with a barbell.
- Main muscles
- Upper back
- Also works
- Biceps, Lats and Shoulders
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Bent Over Barbell Row
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bent Over Barbell Row
Bent Over One-Arm Long Bar RowBarbell · Beginner
One-Arm Long Bar RowBarbell · Beginner
Straight Bar Bench Mid RowsBarbell · Beginner
T-Bar Row with HandleBarbell · Beginner
Barbell ShrugBarbell · Beginner
Barbell Shrug Behind The BackBarbell · Beginner
Bent Over Two-Arm Long Bar RowBarbell · Intermediate
Incline Bench PullBarbell · Beginner
Questions
What muscles does the Bent Over Barbell Row work?
Mainly the upper back, with the biceps, lats and shoulders helping.
Is the Bent Over Barbell Row good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bent Over Barbell Row?
Good alternatives that train the upper back: Bent Over One-Arm Long Bar Row, One-Arm Long Bar Row, Straight Bar Bench Mid Rows or T-Bar Row with Handle.
How many sets and reps of the Bent Over Barbell Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).