ex_4THJL2

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Back · Barbell

Bent Over Barbell Row

intermediatestrengthMale & female model

Bent Over Barbell Row is an intermediate compound strength exercise that works the lats (back), with the upper back, shoulders and biceps assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Upper Back · Trapezius, Rhomboids
Shoulders · Posterior Deltoids
Biceps · Biceps Brachii

How to do Bent Over Barbell Row

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor.
Let the barbell hang directly in front of you with your arms fully extended. Pull the barbell towards your lower chest by bending your elbows and squeezing your shoulder blades together.
Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.

Form tips

Keep your back flat and avoid rounding your shoulders or lower back.
Squeeze your shoulder blades together at the top of the movement to maximize upper back engagement.
Avoid using momentum or swinging your body to lift the barbell.

Bent Over Barbell Row alternatives

Cable Bent Over Row

Lats · beginner

Dumbbells Bent Over Row

Lats · intermediate

Bent Over Row Resistance Band

Lats · beginner

Dumbbell Bent-Over Row

Lats · intermediate

More lats exercises

Bent-Over Row With Bar

Lats · intermediate

Band Bent-Over Row

Lats · beginner

Barbell Underhand Bent Over Row

Lats · intermediate

Dumbbell Bent-Over Reverse Row

Lats · intermediate

Barbell Push Bent Over Row

Lats · intermediate

Barbell Bent Over Row Pronate Grip

Lats · intermediate

Barbell Reverse Grip Bent Over Row

Lats · intermediate

Cable Bent Over Reverse Grip Row

Lats · beginner

Bent Over Barbell Row FAQ

What muscles does Bent Over Barbell Row work?

Bent Over Barbell Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, shoulders and biceps work as secondary muscles.

What equipment do you need for Bent Over Barbell Row?

You need a barbell.

How many sets and reps of Bent Over Barbell Row should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bent Over Barbell Row good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Bent Over Barbell Row burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bent Over Barbell Row?

Other exercises for the lats include Cable Bent Over Row, Dumbbells Bent Over Row, Bent Over Row Resistance Band and Dumbbell Bent-Over Row.

For developers

Use Bent Over Barbell Row in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4THJL2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4THJL2",
  "name": "Bent Over Barbell Row",
  "model": "male",
  "counterpartId": "ex_RHGK5G",
  "target": "Lats",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_4THJL2/mp4-720.mp4?…",
    "poster": "https://…/ex_4THJL2/poster.jpg?…"
  }
}