How to do the Barbell Bent-over Row
Grip the bar slightly wider than your shoulders and bend your knees slightly.
Hinge at the hips until your torso is nearly parallel to the floor, with a flat back.
Pull the bar to your lower stomach, driving your elbows back.
Lower the bar under control without standing up.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Bent-over Row doesn’t suit your gym or your joints.
Train smarter
- 5x5 workout program: a 12-week plan to get strongHow the 5x5 workout program works, a full 12-week plan from linear progression to weekly progression, starting weights, who 5x5 suits and when to move on.
- Back workout for width and thickness: rows vs pulldownsA back workout for width and thickness: which muscles make a wide or thick back, rows vs pulldowns, elbow paths and grips, weekly sets and a full back day.
- Barbell row form: torso angle, elbow path and other rowsBarbell row form step by step: torso angle, grip, elbow path and bracing, common mistakes, and when to use dumbbell, cable or chest-supported rows instead.
