How to do a Barbell Bent-Over Row
The Barbell Bent-Over Row is an intermediate barbell exercise that works your upper back and lats, with help from your biceps, forearms and middle back.
How to do a Barbell Bent-Over Row, step by step
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Upper Back Lats |
|---|---|
| Secondary muscles | Biceps Forearms Middle Back |
| Equipment | Barbell |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Using momentum to lift the weight
- Not retracting the shoulder blades
- Extending the neck
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Bent-Over Row work?
The Barbell Bent-Over Row mainly works your upper back and lats. It also works your biceps, forearms and middle back.
Is the Barbell Bent-Over Row good for beginners?
It can be, with some coaching. The Barbell Bent-Over Row is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Barbell Bent-Over Row should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Bent-Over Row?
Good alternatives are Dumbbell One-Arm Row, Seated Cable Row and Cable Rope Seated Row.
Put it in a workout plan
Track your Barbell Bent-Over Row in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.