Back · Compound

Barbell Bent-Over Row

A heavy hinged row that builds thickness across the whole back.

MAIN MUSCLE
Lats, Upper back
ALSO WORKS
Rhomboids, Rear delts, Biceps, Erector spinae
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
6-10
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold the bar with an overhand grip slightly wider than shoulders.

  2. Hinge forward to about 45 degrees with a flat back and soft knees.

  3. Row the bar to the lower ribs, driving the elbows back.

  4. Lower the bar under control until the arms are straight.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does Barbell Bent-Over Row work?

The main muscle is Lats, Upper back. It also works Rhomboids, Rear delts, Biceps, Erector spinae.

How many reps should I do?

FORGE suggests 6-10 reps for Barbell Bent-Over Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Bent-Over Row?

These train the same muscles: Pendlay Row, One-Arm Dumbbell Row, T-Bar Row.