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Bent Over Two-Arm Long Bar Row

The Bent Over Two-Arm Long Bar Row primarily targets your Middle Back, with support from Biceps, Lats. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Bent Over Two-Arm Long Bar Row

  1. Step 1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  2. Step 2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  3. Step 3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  4. Step 4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
  5. Step 5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct torso angle for the long bar row?

Maintain a torso angle between 45 degrees and parallel to the floor. Keeping the spine neutral and the core braced prevents excessive momentum and protects the lower back.

Which specific muscles does this exercise target?

The primary targets are the latissimus dorsi, rhomboids, and middle trapezius. The erector spinae and hamstrings act as stabilizers to maintain the bent-over position.

What is a common technical error to avoid during the movement?

Avoid using leg drive or jerking the torso upward to move the weight. This shifts tension away from the back muscles and increases the risk of lumbar strain.

How can beginners modify this row if they lack stability?

Beginners can use a chest-supported row or a T-bar row machine to eliminate the need for spinal stabilization. This allows the lifter to focus entirely on the pulling mechanics.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a full range of motion. Focus on squeezing the shoulder blades together at the top of each rep.

Sample sets & reps for Bent Over Two-Arm Long Bar 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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