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All back exercisesBack · Gym

Barbell Bent-Over Row

Heavy horizontal pull for thickness. Torso ~45° over.

IntermediateBarbell4 × 6–10
Barbell Bent-Over Row demonstration thumbnail — Barbell Bent Over Row
Mid-backBarbell

Barbell Bent-Over Row

Demo · Pure Motion Fitness

Verified Barbell Bent-Over Row demonstration by Pure Motion Fitness. Click to play.

How to do the Barbell Bent-Over Row

  1. 1Hinge, don't squat
  2. 2Bar to lower ribs
  3. 3Neutral spine

Benefits of the Barbell Bent-Over Row

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats, rear delts as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services