Which muscles does the bent over row (barbell) work?

The bent over row (barbell) mainly works your back and lats. It also involves your biceps and rear delts.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bent over row (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bent Over Row (Barbell): how to do it and muscles worked

The bent over row (barbell) mainly works your back and lats, with help from your biceps and rear delts. You need a barbell.

Muscles worked

Main

Helping

How to do the bent over row (barbell)

1
Stand with feet hip width apart and hold the bar with an overhand grip just wider than shoulders. Hinge until your torso is about 45 degrees, with a flat back and soft knees.
2
Pull the bar toward your lower ribs, squeezing your shoulder blades together. Lower until your arms are straight without changing your torso angle.
3
Breathe out as you row and in as you lower, taking about two seconds on the way down. Keep your head neutral and core tight.

Form tip: Do not jerk your torso upward to help the bar; if your back rounds, lighten the weight.

Common questions

Which muscles does the bent over row (barbell) work?: The bent over row (barbell) mainly works your back and lats. It also involves your biceps and rear delts.
What equipment do I need for the bent over row (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bent over row (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.