Barbell Bent-Over Row
A heavy compound pull for the whole upper back. Hinged forward with a flat back, you row a barbell from arm's length up to your lower ribs.
Pull the bar to your lower ribs, driving your elbows back
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How to do it
- Stand with your feet about hip-width apart and the bar over the middle of your feet. Grip it overhand, hands just outside your knees.
- With the bar in your hands, push your hips back and soften your knees until your torso is close to parallel with the floor, about 20–30° above it.
- Brace your core and keep your back flat, from your hips to the top of your head. The bar hangs at arm's length just below your knees.
- Pull the bar up to your lower ribs by driving your elbows back, keeping them angled in rather than flared out.
- Squeeze your shoulder blades together at the top, then lower the bar under control until your arms are straight.
Common mistakes
- Rounding the lower back, which puts the load on the spine instead of the muscles around it.
- Standing up as you pull, turning the row into a shrug with a lean-back.
- Jerking the weight up with the hips and legs instead of rowing it with the back.
- Flaring the elbows straight out to the sides, which shifts the work to the rear shoulders.
- Cutting the rep short at the bottom instead of letting the arms straighten.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 8–10 | 2 min |
| Strength | 3–4 | 5–8 | 2–3 min |
| Muscle size | 3–4 | 8–12 | 1–2 min |
Your lower back holds the hinge for the whole set, so it can tire before your back muscles do. End the set when your torso starts rising or you need your hips to heave the bar up; that means the weight is too heavy for strict reps.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- One-arm dumbbell row: A hand and knee on a bench support your back, so you can focus on one side at a time.
- Chest-supported row: Lie face down on an incline bench and row a pair of dumbbells. Takes the lower back out of the lift.
- Pendlay row: Each rep starts from the floor with your torso close to level, and you reset between reps. Strict and explosive.
- Seated cable row: The machine version: seated, feet braced, with no hinge to hold.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- One Rep Max Calculator →
Estimate your max on a barbell lift from a set of reps, with training weights by percentage.
- Barbell Plate Calculator →
Work out which plates to load on each side for your working weight.
- Progressive Overload: The Science of Getting Stronger →
How muscles adapt, heavy versus light loads, and how fast to add weight.
- Sore Muscles After a Workout: The Science of DOMS →
Why muscles ache a day or two after training, and what actually helps.
- Protein Intake Calculator →
Find how much protein you need a day to recover from training and build muscle.
Related exercises
Seated Cable Row
A seated cable pull for the middle of the back. With your feet braced and torso tall, you row a close-grip handle to your stomach.
View in 3D →Inverted Row
A bodyweight row under a bar set at about waist height. Holding your body straight like a plank, you pull your chest up to the bar.
View in 3D →Resistance Band Pull-Apart
A simple upper-back and rear-shoulder exercise. Holding a band at arm's length, you pull it apart until it touches your chest.
View in 3D →