Bent Over Barbell Row
A bent over rowing exercise using a barbell, built to add back thickness with help from the biceps and shoulders. A staple pulling exercise for beginners and beyond once the hip hinge is comfortable.
How to do the bent over barbell row
- Hold a barbell with palms facing down, then bend your knees slightly and hinge forward at the hips.
- Lower your torso until it is nearly parallel to the floor while keeping your back straight and your head up.
- Let the bar hang below you with your arms extended; this is your starting position.
- Keeping your torso still, pull the bar up toward your body, leading with your elbows and breathing out.
- Squeeze your back muscles at the top of the row and hold briefly.
- Lower the bar back down slowly under control as you breathe in, then repeat.
Original library instructions (4 steps)
- 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.
- 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.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Standing too upright during the row, which shifts the work off the back; keep the strong forward hinge throughout.
- Rounding the lower back under load; keep a flat back and brace your core before each rep.
- Using momentum to jerk the bar up; pull with the back and arms in a controlled motion.
- Letting the elbows flare wide; keep them closer to the body to target the back more directly.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 5 to 8 reps, 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your knees soft rather than locked, which makes it easier to hold the hip hinge for the whole set.
- Start with a lighter bar until the hinge position feels stable before adding more weight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the bent over barbell row good for beginners?
Yes, as long as the hip hinge position is practiced first with light weight, since a rounded back under load is the main risk.
What muscles does the bent over barbell row work?
It mainly targets the back, with the biceps and shoulders assisting as you pull the bar toward your torso.
