How to do Barbell Bent-over Row
- Main muscle
- Upper back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Strength
Secondary muscles
How to do it
- 1
Holding 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
Now, 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
Then inhale and slowly lower the barbell back to the starting position.
- 4
Repeat for the recommended amount of repetitions.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Machine Row
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Inverted Row
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Reverse Grip Bent-Over Rows
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
5×5 Strength Foundation
Few lifts, heavy sets, steady loading. Three sessions a week alternating workouts A and B (A-B-A one week, B-A-B the next). Squats every session. For members who already know basic barbell technique.
Strength · Beginner · Gym · 3 days a week · 12 weeks
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Push/Pull/Legs 3 Days
The classic PPL compressed into three days. Each muscle group gets one well-loaded session a week. For busy members or those building up to a six-day split.
Muscle gain · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks