Barbell Bent-Over Row
Quick answer
The Barbell Bent-Over Row mainly works the rhomboids and lats, with help from the lower back and biceps. Bent-over pull that thickens the back by working the lats, rhomboids, and traps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Hold the bar with an overhand grip, hands shoulder-width apart, feet hip-width apart.
- Bend your knees slightly and lean your torso forward to about 45°, back flat.
- Pull the bar toward your lower belly, squeezing your shoulder blades, elbows close to your body.
- Lower the bar under control until your arms are straight, without raising your torso.
Muscles worked
MainSecondary
- Lats
- Rhomboids
- Biceps
- Lower Back
Common mistakes
- Keep your back neutral: never round it to reach the load.
- Don't stand up on each rep to cheat the movement with momentum.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Barbell Bent-Over Row work?
Mainly the rhomboids and lats. It also works the lower back and biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Barbell Bent-Over Row good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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