Male model ex_VM57FY

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Back · Body Weight

Bent-Over Row With Bar

intermediatestrength

Bent-Over Row With Bar is an intermediate compound strength exercise that works the lats (back), with the upper back, shoulders and biceps assisting. It needs only a pull-up bar. 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: Body Weight
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 Row With Bar

Stand with your feet shoulder-width apart, holding a bar with an underhand grip (palms facing up), 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 bar hang directly in front of you with your arms fully extended. Pull the bar towards your abdomen by bending your elbows and squeezing your shoulder blades together.
Slowly lower the bar back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.

Form tips

Squeeze your shoulder blades together at the top of the movement to maximize upper back engagement.
Breathe steadily, exhaling as you pull the barbell up and inhaling as you lower it back down.
Avoid using momentum or swinging your body to lift the barbell.

Bent-Over Row With Bar alternatives

Dumbbells Bent Over Row

Lats · intermediate

Band Bent-Over Row

Lats · beginner

Bent Over Row Resistance Band

Lats · beginner

Bent Over Barbell Row

Lats · intermediate

More lats exercises

Cable Bent Over Row

Lats · beginner

Dumbbell Bent-Over Row

Lats · intermediate

Barbell Push Bent Over Row

Lats · intermediate

Barbell Underhand Bent Over Row

Lats · intermediate

Dumbbell Bent-Over Reverse Row

Lats · intermediate

Cable Bent Over Reverse Grip Row

Lats · beginner

Barbell Reverse Grip Bent Over Row

Lats · intermediate

Barbell Bent Over Row Pronate Grip

Lats · intermediate

Bent-Over Row With Bar FAQ

What muscles does Bent-Over Row With Bar work?

Bent-Over Row With Bar 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 Row With Bar?

You need only a pull-up bar.

How many sets and reps of Bent-Over Row With Bar 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 Row With Bar 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 Row With Bar 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 Row With Bar?

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

For developers

Use Bent-Over Row With Bar 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VM57FY" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VM57FY",
  "name": "Bent-Over Row With Bar",
  "model": "male",
  "target": "Lats",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_VM57FY/mp4-720.mp4?…",
    "poster": "https://…/ex_VM57FY/poster.jpg?…"
  }
}