Barbell Bent-Over Row
A hip-hinged barbell row that builds back thickness and pulling strength.
Equipment: Barbell
How to do it
- 1Stand with feet hip-width apart, hinge at the hips until your torso is roughly parallel to the floor, and grip the bar just outside your legs.
- 2Brace your core and keep your spine neutral throughout the set.
- 3Pull the bar toward your lower ribs, driving your elbows back and up.
- 4Lower the bar back to the starting position with control.
Common mistakes
- Rounding the lower back instead of maintaining a neutral spine.
- Using momentum from the hips to jerk the weight up instead of pulling with the back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Bent-Over Row safe for beginners?
The Barbell Bent-Over Row is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, the Dumbbell Row builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Dumbbell RowWhat muscles does the Barbell Bent-Over Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a barbell for the Barbell Bent-Over Row?
The Dumbbell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell RowRelated exercises
Learn more
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