Barbell bent-over row
Back . Lats . Rhomboids
Hinge forward, row the bar to the lower ribs.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentBarbell
Also worksLats, Rhomboids, Rear delts, Lower back, Biceps
Recommended3-4 sets x 6-10 reps, rest 90-120 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Keep the back flat; a rounded spine under load risks injury.
- Purpose
- A heavy horizontal pull for overall back thickness.
- Setup
- Hinge at the hips, flat back, bar hanging at arms length.
- Common mistakes
- Rounding the back or jerking the weight up.
- Easier
- Use lighter weight or a chest-supported row.
- Harder
- Add weight or pause the bar at the ribs.
- Safety
- Keep the back flat; a rounded spine under load risks injury.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s