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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Dumbbell Row first is 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 barbell for the Barbell Bent-Over Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.