How to do the Barbell Bent-Over Row
- Hinge forward and hold your torso at a steady angle.
- Pull the bar toward your lower ribs with your elbows moving back.
- Lower until your arms are straight while maintaining the hinge.
Common mistakes
- Straightening up to give the bar momentum.
- Curling the bar with your wrists.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Pendlay Row · Barbell
- Bent-Over Dumbbell Row · Dumbbells
- Seated Cable Row · Machine
Frequently asked questions
What muscles does the Barbell Bent-Over Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, erectors.
How many reps should I do for the Barbell Bent-Over Row?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Barbell Bent-Over Row?
Compare the setup and equipment for these alternatives: Pendlay Row, Bent-Over Dumbbell Row, Seated Cable Row.