Quick Answer
Bent-Over Row is a intermediate strength exercise that targets your middle back. It uses a barbell. Stand with feet shoulder-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulders.
Video Tutorial
How to Perform the Bent-Over Row
- 1
Stand with feet shoulder-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulders.
- 2
Slightly bend knees and hinge at hips, keeping back straight, until torso is nearly parallel to floor.
- 3
Let barbell hang straight down, arms extended.
- 4
Exhale and pull the barbell towards your lower chest/upper abdomen, driving elbows back and squeezing shoulder blades.
- 5
Keep elbows close to body.
- 6
Pause briefly at the top.
- 7
Inhale and slowly lower the barbell back to the starting position.
- 8
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bent-Over Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bent-Over Row work?
The Bent-Over Row primarily works your middle back. Secondary muscles include the biceps, lats and shoulders.
What equipment do I need for the Bent-Over Row?
The Bent-Over Row needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Bent-Over Row suitable for beginners?
The Bent-Over Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bent-Over Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bent-Over Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.