Back · Compound Exercise
Barbell Bent-Over Row
The Barbell Bent-Over Row is a compound exercise that primarily trains the Back, with help from the Biceps and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Intermediate
Muscles worked
Back — primary
Biceps — assist
Core — assist
How to perform the Barbell Bent-Over Row
1
Set up
Hinge to ~45°, brace hard, neutral spine.
2
Execute
Pull bar to lower chest — elbows back, not flared.
3
Form check
Squeeze shoulder blades together at the top.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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