Barbell Bent-Over Row
Expert Advice
Keep your back parallel to the ground and avoid using momentum to lift the weight; focus on using your back muscles to perform the movement.
How-to-do Steps
- Stand with your feet shoulder-width apart, knees slightly bent.
- Bend forward at the waist while keeping your back straight.
- Grip the barbell with a pronated grip, slightly wider than shoulder-width.
- Pull the barbell towards your lower chest, retracting your shoulder blades as you lift.
- Lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
Track Barbell Bent-Over Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Barbell Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Lats40%
Traps25%
Secondary
Biceps10%
Forearms10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Barbell Bent-Over Row work?
Barbell Bent-Over Row targets your shoulders, lats, and traps as the primary movers. Your biceps and forearms also kick in to assist the movement. It is one of the most popular exercises for shoulders training. You will need a barbell for this one.
What is the most common mistake with Barbell Bent-Over Row?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Barbell Bent-Over Row?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Barbell Bent-Over Row if I don't have a barbell?
You can substitute dumbbells or a heavy resistance band and still target your shoulders effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
