Setup and loading
Overhand grip at shoulder width. The bar hangs below your shoulders.
How to do the bent-over barbell row step by step
- With your knees slightly bent, hinge your torso to about 45 degrees with a neutral spine.
- Let the bar hang with straight arms.
- Pull the bar toward your belly button, driving your elbows back.
- Squeeze your shoulder blades for a second and lower under control.
Form cues
- Your torso doesn't move
- Think about driving your elbows into your back pockets
- Neck in line with your back
Common mistakes
- Using hip momentum
- Rounding your back
- Pulling with your arms only
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Sets and reps for your goal
Hypertrophy
3-4 x 8-123-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4 x 5-63-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
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