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Bent Over Barbell Row

Mid Back BicepsLatsShoulders
BarbellBeginnerPullCompound
Amigo Pick A heavy horizontal pull that builds a thick, strong back. The classic counterweight to all your pressing.
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Estimated starting range low
104.5–149 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Holding 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.
  2. 2Now, 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.
  3. 3Then inhale and slowly lower the barbell back to the starting position.
  4. 4Repeat for the recommended amount of repetitions.

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Similar lifts

Alternating Kettlebell Row 33–66 lb × 8–12 Alternating Renegade Row 38.5–55 lb × 8–12 Bent Over One-Arm Long Bar Row 55–88 lb × 8–12 Bent Over Two-Arm Long Bar Row 99–160 lb × 8–12 Bent Over Two-Dumbbell Row 44–66 lb × 8–12 Bent Over Two-Dumbbell Row With Palms In 44–71.5 lb × 8–12
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