Barbell Bent Over Row
How to do it
Starting position
- Grip the barbell slightly wider than shoulder-width.
- Stand with your feet hip-width apart in good posture.
- Push your hips back and hinge your torso forward.
- Bend your knees slightly and look at the floor.
Movement
- Pull the barbell toward your lower abdomen using your back.
- Drive your elbows up, skimming past your torso.
- Slowly lower the barbell while feeling strong tension in your back.
Breathing
Exhale as you pull the barbell, and inhale as you lower it.
Cautions
- Rounding your back can cause a back injury, so keep your back straight.
- If the weight is too heavy, your form can break down, so start with a lighter weight.
- Do not heave your upper body to create momentum; pull while keeping it firmly locked in place.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Barbell |
| Movement pattern | Horizontal pull |
| Rep range | 5–8 reps |
23 similar exercises
Representative exercise: Barbell Bent Over Row
- Cambered Bar Lying Row
- Barbell Incline Row
- Barbell Lying Row on Rack
- Barbell Lying Seal Row on Rack
- Band Incline Row
- Kettlebell Incline Row
- Machine Bent Over Row (Plate Loaded)
- Smith Bent Over Row (chest supported)
- Resistance Band One Arm Bent Over Row
- Resistance Band Bent Over Row (VERSION 2)
- Lever Bent Over Row (with chest support)
- Barbell Paused Bent Over Row
- Cable Bent Over Row
- Kettlebell Bent Over Row
- Smith Bent Over Row
- Barbell One Arm Bent Over Row
- Barbell Bent Over Wide Grip Row
- Barbell Lying Row on Rack (Demo 2)
- Landmine Bent Over Row with V-Bar (Plate Loaded)
- Cable One Arm Bent Over Row
- Cable Bent Over Reverse Grip Row
- Smith Single Arm Bent Over Row
- Lever Bent over Row with V bar (plate loaded)
Exercise GuideAre you bouncing your torso as you pull?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Lying Row on RackEasierBarbell Lying Seal Row on RackEasierBarbell Pendlay RowHarderRing Neutral Grip Inverted RowHarderMachine T-Bar Row (Plate Loaded)Similar exerciseDumbbell Bent Over RowSimilar exerciseTable Inverted RowSimilar exerciseMachine RowSame muscle · different equipmentBand RowSame muscle · different equipmentWeighted Plate Bent-Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.