Bent-over Barbell Rows

How to do the Bent-over Barbell Rows

To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. By bending your arms, lift the bar straight up until it touches your upper abdominals. Reverse the movement to lower the bar but do not let it touch the floor until after your last rep. You can also use dumbbells or cables for this exercise.
Bent Over Barbell Row Spotter Information:
A spotter can stand in front of the individual and spot at the hands or the bar.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Biceps Brachii
  • Erector Spinae
  • Arms
  • Lower Back

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
84.7 lbs12.1 109.7 lbs

What is a good starting weight?

Based on an average weight lifted of 84.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 42 lbs and aim for 12-15 reps.


Workouts Plans with Bent-over Barbell Rows

Purpose Type Level
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Sport Specific Intermediate
Sport Specific Intermediate
Strength Beginner
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.