Barbell Bent-Over Row

How to do the Barbell Bent-Over Row

The bent-over row has you hinge forward and pull a barbell toward your torso. It builds the lats and upper back with heavy load and also trains your hips and lower back to hold the hinge.

Set up

1. 1Deadlift the bar to standing with an overhand grip a little wider than your shoulders.
2. 2Soften your knees and hinge forward until your torso is about 45 degrees or lower, back flat.
3. 3Let the bar hang below your shoulders with your arms straight.

The movement

1. 1Brace your trunk to lock in the torso angle.
2. 2Pull the bar toward your lower ribs, driving your elbows back past your body.
3. 3Squeeze your shoulder blades together at the top.
4. 4Lower the bar to straight arms without letting your torso rise or drop.

Cues

• Torso stays still
• Elbows past your ribs
• Squeeze your shoulder blades
• Flat back, braced trunk

Common mistakes

Standing up a little more on every rep.

Lighten the bar until you can keep the same torso angle from first rep to last.

Rounding the lower back.

Brace before every rep and hinge only as far as you can keep your spine neutral.

Pulling high to the chest with flared elbows.

Aim for the lower ribs and keep your elbows at about 45 degrees from your sides.

Also works: Biceps, Spinal erectors, Hamstrings, Forearms, Core

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

• Athletic Power · Full Body4×8 @ RPE 8
• Beginner Full-Body · Full Body C3×10 @ RPE 7
• Linear Progression 5×5 · Workout A5×5 @ RPE 8
• Powerbuilding Hybrid · Deadlift + Pull3×10 @ RPE 8
• Push / Pull / Legs · Pull4×8 @ RPE 8
• Upper / Lower Strength · Upper (heavy)4×6 @ RPE 8

Variations

The same movement with other equipment or a different angle.

• Barbell Underhand Bent-Over RowBarbell
• Suspension Trainer RowSuspension trainer
• Band Seated RowResistance band
• Cable Single-Arm RowCable
• Dumbbell Bent-Over RowDumbbell
• Dumbbell Chest-Supported RowDumbbell
• Dumbbell One-Arm RowDumbbell
• Kettlebell One-Arm RowKettlebell
• Machine Seated RowMachine
• Smith Machine Bent-Over RowSmith machine
• Cable Close-Grip Seated RowCable
• Cable Underhand Seated RowCable

Alternatives

Other exercises for the lats, for when the barbell is taken or you want a change.

• Archer Pull-UpBodyweight
• Band Lat PulldownResistance band
• Behind-the-Neck Lat PulldownCable
• Cable Straight-Arm Kneeling PulloverCable
• Chest-to-Bar Pull-UpBodyweight
• Close-Grip Lat PulldownCable
• Commando Pull-UpBodyweight
• Foam Roll LatsBodyweight

Questions

What muscles does the Barbell Bent-Over Row work?

The Barbell Bent-Over Row mainly works the lats, upper back and rear delts.

What equipment do you need for the Barbell Bent-Over Row?

A barbell.

How many sets and reps of the Barbell Bent-Over Row?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Bent-Over Row?

Archer Pull-Up, Band Lat Pulldown, Behind-the-Neck Lat Pulldown and Cable Straight-Arm Kneeling Pullover work the same main muscle.