Bent Over Barbell Row

How to do the Bent Over Barbell Row

1. 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.
2. 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.
3. Then inhale and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats, shoulders
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Inverted Row Bodyweight Bent Over Two-Dumbbell Row With Palms In Dumbbell Alternating Renegade Row Kettlebell

Harder than the Bent Over Barbell Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Bent Over Barbell Row with

Opposing chest work — alternate sets without extra rest.

Barbell Bench Press - Medium Grip chest Barbell Incline Bench Press - Medium Grip chest Decline Barbell Bench Press chest Front Raise And Pullover chest

Common questions

What muscles does the Bent Over Barbell Row work?

The Bent Over Barbell Row primarily works the mid back, with the biceps, lats, and shoulders as secondary movers. Bent Over Two-Dumbbell Row, Dumbbell Incline Row, and One-Arm Dumbbell Row train the same muscle, across 8 equipment types.

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

A Barbell. Without a barbell, Bent Over Two-Dumbbell Row, Dumbbell Incline Row, and One-Arm Dumbbell Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Bent Over Barbell Row suitable for beginners?

Yes, the Bent Over Barbell Row is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Bent Over Barbell Row go in a workout?

Early — the Bent Over Barbell Row is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Barbell Bench Press - Medium Grip and Barbell Incline Bench Press - Medium Grip later.

Similar exercises

Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Reverse Grip Bent-Over Rows Barbell Seated Cable Rows Cable Machine Smith Machine Bent Over Row Machine