Bent Over Barbell Row

The Bent Over Barbell Row primarily targets your Middle Back, with support from Biceps, Lats, Shoulders. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Shoulders

How to perform Bent Over Barbell Row

Step 1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Step 2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Step 3. Then inhale and slowly lower the barbell back to the starting position.
Step 4. Repeat for the recommended amount of repetitions.

Sample sets & reps for Bent Over Barbell Row

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

Alternating Kettlebell Row — kettlebell
Alternating Renegade Row — kettlebell
Bent Over Two-Dumbbell Row — dumbbell
Bent Over Two-Dumbbell Row With Palms In — dumbbell
Bodyweight Mid Row — other

See all Middle Back exercises →

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