How to Do Bent Over Barbell Row
Start and end of one clean rep of Bent Over Barbell Row.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Biceps, Forearms |
| Equipment | Barbell |
| Category | Strength |
How to perform Bent Over Barbell Row
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Bent Over Barbell Row work?
Bent Over Barbell Row mainly works the back, with the biceps, forearms helping as secondary movers.
What equipment do I need for Bent Over Barbell Row?
Bent Over Barbell Row needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Bent Over Barbell Row?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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