How To Do Bent-Over Barbell Row

Muscle Groups worked: Back This is a great exercise if..

How To Do Bent-Over Barbell Row

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Bent-Over Barbell Row targets back and its great for strength and sculpting. The biceps, lats and shoulders are also worked when doing this great exercise! 

Exercise Instructions:

  1. Grab a barbell, load some weight on it and set it down in front of you.
  2. Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
  3. Keeping your back straight, stand straight up so you’re holding the bar in front of you against your waist.
  4. To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
  5. Now pull the bar up to just below your chest.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Then slowly lower back to the start position.
  8. Repeat for desired reps.


Bent-Over Barbell Row Tips:

Make sure you bring the bar up to the correct position. Do not bring it up too high (to your chest) or too low (to your stomach).

Control the weight throughout the exercise. Don’t allow it to drop quickly and pause for a count of 1 at the top of the movement.

And finally (most importantly) keep your back straight! If you bend at the back, you’re using to much weight.

Keep your head up, and eyes looking forward throughout the whole movement. You might want to use a weight belt and squeeze the back of the belt with your lower back. This will ensure that you keep your back straight.

Do the bent over row in front of a mirror or get a training partner/personal trainer to check your technique.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Bent-over barbell row. As you progress and become adept, increase your reps and sets. However, avoid over training your back. You can train your back two a week as-long as you leave rest in between.

Consider your entire program and keep your overall volume for back a little higher than for other larger muscle groups like your chest and shoulders.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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