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.
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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 muscles does Barbell Bent-Over Row work?
Barbell Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Bent-Over Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Bent-Over Row suitable for beginners?
Barbell Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
