Bent Over Row with Bar
Classic compound row that builds overall back thickness and strength.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats & mid-back. Secondary: rear delts, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~32 kcal |
How to do it
- Hinge at the hips with a flat back, holding a barbell.
- Pull the bar toward the lower chest/upper abdomen.
- Squeeze the shoulder blades at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Barbell
Coaching tips
Benefits
Classic compound row that builds overall back thickness and strength.
Common mistakes
Avoid rounding the lower back or using momentum.
Make it harder
Increase weight or add a pause at the top.
Make it easier
Use lighter weight or a chest-supported variation.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.