Bent Over Row (Barbell)
Complete guide to Bent Over Row (Barbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Bent Over Row (Barbell)
Grab a barbell with an overhand grip and stand tall with your feet shoulder-width apart.
Your hands should be just outside your legs, and your arms should be straight.
Hinge at the hips and push them back, lowering your torso until it is roughly parallel with the floor. Keep your back straight.
Engage your abs, bring your shoulders back, and take a breath.
Pull the barbell up toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower the barbell back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |