Barbell Bent-Over Row

The barbell bent-over row is renowned for its ability to strengthen the posterior chain. It’s a foundational exercise beloved by athletes and embraced by newcomers for its simplicity. 

This multi-joint movement targets the posterior chain to enhance upper body strength and stability and improves overall posture. Alongside this, it excels at activating multiple muscle groups simultaneously, offering versatility and scalability for all fitness levels. 

In this guide, we’ve detailed everything you need to know about the barbell bent-over row. We’ve discussed the correct form, programming tips, and the many benefits below.

How To Do

  1. Keep your knees slightly bent and hinge at your hips so your torso leans forward at a 45-degree angle. Ensure your lower back is tight and maintained in a neutral position.
  2. Grip the barbell with an overhand grip, palms facing down, ensuring your grip is firm and secure.
  3. Engage your core to stabilize your spine, align your head with your body, and take a deep breath. Pull the barbell towards your lower chest, ensuring it stays close to your body. Concentrate on squeezing your shoulder blades together to maximize back engagement and strength.
  4. Keep your elbows close to your body as you pull the barbell up. As you lift, your elbows should point upwards. Aim to reach a 90-degree elbow angle at the top of the movement, ensuring a full back contraction.
  5. Maintain the 45-degree angle with your torso as you lower the barbell back down to the ground in a controlled manner. Exhale as you lower the barbell.

Tips From Expert

  • Maintain proper posture by keeping your back straight and engaging your core. This prevents lower back strain and reduces injury risk.
  • Keep your elbows close to your body at all times during the row. Flared elbows reduce back muscle engagement and can strain your shoulders and elbows.
  • Lifting heavy weights without proper form can cause injuries. Correct technique is crucial for even load distribution and avoiding muscle or joint strain.
  • Warming up improves blood flow, muscle elasticity, and joint mobility. It prepares your body for exercise and helps prevent injuries.

Optimal Sets and Reps

To better understand how to optimize the barbell bent-over row, refer to the following table.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–15+
Power Training 3–5 1–3
Optimal Sets & Reps of Barbell Bent-Over Row

How to Put in Your Workout Split

The barbell bent-over row can be integrated into your workout split in various configurations. This allows versatility in targeting different muscle groups such as the upper back and arms.

Here are some options to combine the barbell bent-over row into your workout split:

  1. Back And Biceps Split — Begin with the barbell bent-over row and complement it with hammer curls, lat pulldowns, and bicep curls. This ensures a comprehensive back and biceps workout. 
  2. Upper And Lower Body Split — Utilize the barbell bent-over row as your primary exercise to engage the upper back. Pair it with exercises like bench presses and triceps pulldowns. 
  3. Push And Pull Split — Incorporate the barbell bent-over row as your primary exercise. Alternate it with pushing exercises such as shoulder and bench presses. You could also include it as part of a shoulder and back workout.

Testing your one-repetition maximum (1RM) is a valuable tool for determining the appropriate weight in the barbell bent-over row. This is the maximum amount of weight you can lift for one repetition. 

The load for endurance training ranges from 40%–60% of 1RM. For hypertrophy, it ranges from 60–80% of 1RM. Strength and power training involves loads of 80–100% of 1RM.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Latissimus Dorsi

The latissimus dorsi is the largest muscle that covers much of the back. It facilitates shoulder extension and adduction by drawing the upper arm downward and backward.

During the bent-over row, the latissimus dorsi plays a crucial role in lifting the barbell by extending and adducting the shoulder. Additionally, it aids in stabilizing the spine and providing support to the lower back. This helps maintain proper form and minimizes the risk of injury throughout the exercise. 

Middle Trapezius

The middle trapezius is one of the three divisions of the trapezius muscle, situated between the upper and lower sections. Its main role is to retract the scapula, bringing the shoulder blades closer together.

During exercises like the bent-over row, the middle trapezius is actively engaged to retract the scapulae. It pulls the shoulder blades together, aiding in barbell lifting. 

This muscle's activation is crucial for proper shoulder blade positioning. It enhances the effectiveness of the exercise and contributes to overall shoulder stability.

Lower Trapezius

The lower trapezius is the lowest part of the trapezius muscle, running from the lower vertebrae to the inner edge of the scapula. The lower trapezius stabilizes and rotates the scapula, aiding in proper shoulder mechanics.

During the bent-over row, the lower trapezius is moderately activated to maintain correct shoulder alignment. It stabilizes, retracts, and depresses the scapulae. This alignment ensures smooth movement and prevents shoulder injuries.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid 

The posterior deltoid is part of a group of three shoulder muscles located at the back of the shoulder. It engages during shoulder extension and horizontal abduction during the pulling phase of a barbell bent-over row. Strengthening this muscle with workouts like the barbell bent-over row improves shoulder strength, stability, and overall upper-body balance.

Biceps Long Head

The long head of the biceps brachii is one of two heads located on the lateral side of the upper arm. During the bent-over row, it stabilizes the shoulder joint and supports arm movement. This stabilization helps maintain proper form and balance throughout the exercise. 

The long head assists in elbow flexion during the pulling phase and stabilizes the shoulder joint and upper arm. While this muscle may not be a primary mover, it plays a supportive role to the primary muscles involved.

Biceps Short Head

The bicep short head is located on the medial side of the bicep brachii. The short head performs elbow flexion and plays a minor role in the supination of the forearm. 

The short head stabilizes the shoulder joint and upper arm during the rowing motion. This stabilization is essential for maintaining proper form and optimizing the effectiveness of the exercise. 

Brachialis And Brachioradialis

The brachialis muscle, situated beneath the biceps brachii, plays a pivotal role in elbow flexion and stabilization. It works alongside the two bicep heads to flex and stabilize the elbow joint as you row the barbell. The brachialis is active during the pull phase of the bent-over row.

The brachioradialis is one of the inner muscles of your forearm. It also acts as an elbow flexor and stabilizer during the barbell bent-over row.

Erector Spinae

This muscle is located along the vertebral column.  It plays an important role in maintaining posture and gives spinal stabilization.

The erector spinae supports the trunk and keeps the lower back in a neutral position. This is crucial for preventing back rounding during the exercise. Stabilization allows the focus to remain on the pulling movement of the barbell bent-over row. 

*Expert tip: Focus on engaging your core throughout the movement. Avoid rounding your shoulders to limit lower back stress.

Wrist Flexors

Your wrist flexors are located at the front of your forearm. They play a vital role in grip strength, allowing your wrist to flex using a normal range of motion. During the barbell bent-over row, your wrist flexors prevent your wrist from flexing too much, keeping a stable grip throughout the movement.

Wrist Extensors

The wrist extensors are located at the back of the forearm. They are essential for extending the wrist and assisting with lifting and gripping. 

During the barbell bent-over row, these muscles stabilize the wrist joint, ensuring a secure grip on the barbell. As you lower the barbell, the wrist extensors control the descent, preventing the barbell from dropping too quickly. This controlled movement helps maintain proper form and enhances grip stability throughout the exercise.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Who Should Do?

Athletes

Athletes looking to enhance pull power and upper-body strength should include the barbell bent-over row in their training. This exercise significantly improves overall athletic performance by targeting key muscle groups such as the shoulders and traps.

It helps develop a stronger grip, better posture, and greater endurance. These benefits are crucial for various sports, including swimming, track and field, wrestling, and handball.

By incorporating the bent-over row, athletes can also reduce their risk of injury. The barbell row strengthens key postural muscles, improving proprioception. This is the awareness of where each muscle is in relation to movement.

Gymgoers

For gymgoers who aim to boost overall strength, the barbell bent-over row is a valuable exercise. This movement targets multiple muscle groups, enhancing upper-body strength and endurance.

Its versatility makes it a staple in various workout routines. Incorporating the bent-over row can help gym-goers achieve their fitness goals more effectively. It contributes to balanced strength development, making it an essential part of a comprehensive training program.

Bodybuilders

When training as a bodybuilder, a key goal is to develop a well-rounded and aesthetically pleasing physique. To achieve this, you need to focus on training programs that build muscle size and definition.

The back muscles play a crucial role in creating a balanced physique. The barbell bent-over row effectively targets these muscles, enhancing muscle definition and overall back strength.

Incorporating bent-over rows into your routine helps build a well-sculpted back and improves symmetry. This exercise is essential for achieving a commanding presence and peak physique. 

Who Should Not Do?

Those With Shoulder Issues

Shoulders require special attention in strength training. If you have a shoulder impingement, rotator cuff injury, or shoulder discomfort, this exercise could aggravate your condition. It’s essential to address these issues carefully and consult with a professional to ensure you don’t exacerbate any existing shoulder problems.

*Did you know? The shoulders are one of the most commonly injured joints in weightlifting. An estimated 7.4% of injuries can be attributed to the shoulder joint.

Benefits Of The Barbell Bent-Over Row

Comprehensive Back Development

The barbell bent-over row stands out as an excellent compound exercise. It effectively targets major muscle groups in the back, such as the latissimus dorsi, trapezius, and rhomboids. To build muscle, volume is identified as a key determinant of training.

By incorporating this exercise into your routine, you can perform a large amount of volume using the muscles above. This helps to achieve substantial and comprehensive back development. 

The barbell bent-over row is widely regarded as one of the most effective methods to build muscle in the back. This makes it indispensable for anyone striving to enhance their strength and physique.

Boosted Upper Body And Core Strength

The barbell bent-over row is a powerful exercise that significantly strengthens the upper back muscles and builds core strength. Upper body and core strength are crucial for everyday movement as these muscles are engaged in nearly all activities. Examples include picking up shopping bags or carrying the children.

During the barbell bent-over row, your upper body muscles pull the barbell upwards, intensifying the development of upper body strength. At the same time, your core stabilizes your body, preventing unnecessary movement.

Because of this, the barbell bent-over row is an excellent exercise for enhancing both upper-body strength and core stability.

Improved Posture

Posture is essential for maintaining proper alignment and distributing stress evenly across the body during movement. The barbell bent-over row specifically targets key postural muscles such as the lats, traps, deltoids, and erector spinae. 

Strengthening these muscles with this exercise helps improve posture. This better supports alignment and function in daily tasks and enhances overall performance. Better posture also reduces the risk of injuries related to poor alignment and muscular imbalances.

Frequently Asked Questions

What is a good weight for a bent-over row?

A good weight for the bent-over row will depend on your ability level. You can use the average strength standards to get a general idea of the average weight lifted for your body weight.

Is the T-bar row the same as the bent-over row?

The T-bar row and bent-over row target the back but differ in execution. The T-bar row uses a machine or landmine, emphasizing the middle back and lats. The bent-over row offers varied grips and a wider range of motion.

What are the disadvantages of the bent-over row?

The barbell bent-over row provides many benefits but risks lower back strain if done incorrectly. An incomplete range of motion can reduce effectiveness. Proper technique and form are essential to minimize risks and maximize benefits.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. McGowan, C.J., Pyne, D.B., Thompson, K.G. and Rattray, B. (2015). Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports medicine, [online] 45(11), pp.1523–1546. doi:https://doi.org/10.1007/s40279-015-0376-x.
  2. Grgic, J., Lazinica, B., Schoenfeld, B.J. and Zeljko Pedisic (2020). Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports medicine – open/Sports medicine – Open, [online] 6(1). doi:https://doi.org/10.1186/s40798-020-00260-z.
  3. Jeno, S.H. and Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/.
  4. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  5. Stokey, P.J., Kaur, S., Lee, A., Behrens, K. and Nabil Ebraheim (2024). Anatomy and Deficiency of the Deltoid Muscle: A Review of Literature. Orthopedic reviews, [online] 16. doi:https://doi.org/10.52965/001c.115352.
  6. Diplock, B., Hing, W. and Marks, D. (2023). The long head of biceps at the shoulder: a scoping review. BMC musculoskeletal disorders, [online] 24(1). doi:https://doi.org/10.1186/s12891-023-06346-5.
  7. Anderson, T.B. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Forearm Nerves. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK554514/.
  8. Oliva-Lozano, J.M. and Muyor, J.M. (2020). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International journal of environmental research and public health/International journal of environmental research and public health, [online] 17(12), pp.4306–4306. doi:https://doi.org/10.3390/ijerph17124306.
  9. Eschweiler, J., Li, J., Quack, V., Rath, B., Baroncini, A., Hildebrand, F. and Migliorini, F. (2022). Anatomy, Biomechanics, and Loads of the Wrist Joint. Life, [online] 12(2), pp.188–188. doi:https://doi.org/10.3390/life12020188.
  10. Wirth, K., Keiner, M., Fuhrmann, S., Nimmerichter, A. and G. Gregory Haff (2022). Strength Training in Swimming. International journal of environmental research and public health/International journal of environmental research and public health, [online] 19(9), pp.5369–5369. doi:https://doi.org/10.3390/ijerph19095369.
  11. Jacek Wilczyński, Cieślik, M., Maszczyk, A. and Zwierzchowska, A. (2022). The Importance of Posture And Body Composition for the Stability and Selected Motor Abilities of Professional Handball Players. Journal of Human Kinetics, [online] 82, pp.264–273. doi:https://doi.org/10.2478/hukin-2022-0025.
  12. Ratamess, N.A., Beller, N.A., Gonzalez, A.M., Spatz, G.E., Hoffman, J.R., Ross, R.E., Faigenbaum, A.D. and Kang, J. (2016). The Effects of Multiple-Joint Isokinetic Resistance Training on Maximal Isokinetic and Dynamic Muscle Strength and Local Muscular Endurance. Journal of sports science & medicine, [online] 15(1), pp.34–40. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763844/.
  13. Alves, R.C., Jonato Prestes, Enes, A., Wilson, Trindade, T.B., de, F., Aragon, A.A. and Souza-Junior, T.P. (2020). Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports, [online] 8(11), pp.149–149. doi:https://doi.org/10.3390/sports8110149.
  14. Singh, H., Thind, A. and Mohamed, N.S. (2022). Subacromial Impingement Syndrome: A Systematic Review of Existing Treatment Modalities to Newer Proprioceptive-Based Strategies. Curēus. [online] doi:https://doi.org/10.7759/cureus.28405.
  15. Bukhary, H.A., Basha, N.A., Dobel, A.A., Alsufyani, R.M., Alotaibi, R.A. and Almadani, S.H. (2023). Prevalence and Pattern of Injuries Across the Weight-Training Sports. Curēus. [online] doi:https://doi.org/10.7759/cureus.49759.
  16. Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. and Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.
  17. Dong, K., Yu, T. and Chun, B. (2023). Effects of Core Training on Sport-Specific Performance of Athletes: A Meta-Analysis of Randomized Controlled Trials. Behavioral sciences, [online] 13(2), pp.148–148. doi:https://doi.org/10.3390/bs13020148.
  18. Dawid Koźlenia and Katarzyna Kochan-Jacheć (2024). The Impact of Interaction between Body Posture and Movement Pattern Quality on Injuries in Amateur Athletes. Journal of clinical medicine, [online] 13(5), pp.1456–1456. doi:https://doi.org/10.3390/jcm13051456.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement