# Barbell Bent Over Row

A bent-over barbell row targeting the lats, upper back, and rear delts. Builds horizontal pulling strength for lifters, athletes, and physique training.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-bent-over-row/video/female.mp4
- HTML: https://seto.fit/exercises/barbell-bent-over-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rear delts: 6/10
- Biceps: 5/10
- Traps: 4/10
- Lower back: 4/10

## How to do the Barbell Bent Over Row

1. Stand with your feet hip-width apart, holding the barbell with an overhand grip.
2. Push your hips back and lower your torso with your knees slightly bent, letting the bar hang.
3. Pull the bar towards your lower ribs, squeezing your shoulder blades together tightly.
4. Slowly lower the barbell until your elbows are fully extended, maintaining a straight back.

### Full technique — 7 steps

1. Stand with feet about hip width apart and hold the bar with a shoulder-width overhand grip.
2. Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
3. Let the bar hang below your shoulders with arms straight and spine neutral.
4. Tighten your stomach and set your shoulder blades without standing up between reps.
5. Row the bar toward your lower ribs or upper abdomen by driving your elbows back.
6. Bring the bar close to your body at the top without jerking your torso upward.
7. Lower the bar back under your shoulders until your elbows are fully extended, holding the same torso angle.

## Common mistakes

- Standing up to finish reps
- Rounding through the lower back
- Bar drifting away from body
- Shrugging instead of rowing
- Cutting the bottom short

## Form cues

- Row toward lower ribs
- Keep torso angle fixed
- Pull elbows behind you
- Let arms fully hang
- Stay hinged throughout

## How much to do

- **Strength** (best fit): 4–5 sets of 4–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Row](https://seto.fit/exercises/chest-supported-row/), [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/)
- **Machine**: [Seated Cable Row (Close Overhand Grip)](https://seto.fit/exercises/seated-cable-row-close-overhand-grip/), [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/)
- **No equipment**: [Inverted Row](https://seto.fit/exercises/inverted-row/), [Front Lever Raise](https://seto.fit/exercises/front-lever-row/)
- **Kettlebell**: [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/), [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Easier: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/) — Intermediate
- **This exercise: Barbell Bent Over Row — Intermediate**

## Quick answers

### What muscles does the Barbell Bent Over Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Biceps 5/10, Rear delts 6/10, Traps 4/10, Lower back 4/10.

### Which joints does the Barbell Bent Over Row load?

Lower back: high, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Barbell Bent Over Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Barbell Bent Over Row?

Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Barbell Bent Over Row?

Dumbbells: Chest Supported Dumbbell Row, Bilateral Dumbbell Row. Machine: Seated Cable Row (Close Overhand Grip), Seated Machine Row. No equipment: Inverted Row, Front Lever Raise. Kettlebell: Kettlebell Row, Kettlebell Gorilla Row.

### What is an easier version of the Barbell Bent Over Row?

Single Arm Landmine Row (Intermediate), Single Arm Dumbbell Row (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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