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Bent Over Two-Arm Long Bar Row

A intermediate strength exercise for the upper back, done with a barbell.

Bent Over Two-Arm Long Bar Row: starting positionBent Over Two-Arm Long Bar Row: finishing position
Main muscles
Upper back
Also works
Biceps and Lats
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Bent Over Two-Arm Long Bar Row

  1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
  5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 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 Two-Arm Long Bar Row

Questions

What muscles does the Bent Over Two-Arm Long Bar Row work?

Mainly the upper back, with the biceps and lats helping.

Is the Bent Over Two-Arm Long Bar Row good for beginners?

It's rated intermediate. Beginners can build up to it with Bent Over Barbell Row first.

What can I do instead of the Bent Over Two-Arm Long Bar Row?

Good alternatives that train the upper back: Reverse Grip Bent-Over Rows, Bent Over Barbell Row, Bent Over One-Arm Long Bar Row or One-Arm Long Bar Row.

How many sets and reps of the Bent Over Two-Arm Long Bar 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).