How to do the Barbell Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts, Lower Back, Core. Also called: bent over row, bent-over barbell row.
Step by step
- 1
Stand with your feet hip-width apart and grip the bar just outside your knees.
- 2
Hinge at the hips until your torso is between 45 degrees and parallel to the floor, with a flat back.
- 3
Let the bar hang with straight arms, then pull it toward your lower ribs by driving your elbows back.
- 4
Squeeze your shoulder blades together at the top.
- 5
Lower the bar under control until your arms are straight.
Coaching cues
- Keep your back flat and your neck neutral
- Pull with your elbows, not your hands
- Keep the bar close to your legs
Common mistakes
- Rounding the lower back under load
- Standing up as you pull to use momentum
- Pulling the bar to the chest with flared elbows
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts, Lower Back, Core
How many sets and reps of Barbell Row should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Row?
Same movement pattern, different equipment: Dumbbell Row, Chest-Supported Row, Seated Cable Row, Inverted Row, Meadows Row, T-Bar Row.
Is the Barbell Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.