Barbell Bent Over Row

Learn how to do Barbell Bent Over Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Lats ForearmsBiceps Olympic Barbell

Barbell Bent Over Row is an Olympic Barbell exercise that primarily targets the Lats, with secondary activation of the Forearms, Biceps. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Barbell Bent Over Row

How to perform this exercise correctly

1 - Hold the bar with a pronated grip (palms facing down) while slightly bending your knees and keeping your back arched. Make sure to keep your head straight, looking ahead.

Nice, you're in the starting position

2 - Now, keeping this position, breathe out and pull the bar toward you. Keep your elbows close to your body and use only your forearms to support the weight. Squeeze your back muscles for a moment.

3 - Breathe in as you return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleLatsSecondary muscleForearmsSecondary muscleBiceps
EquipmentOlympic Barbell

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Barbell Bent Over Row

Type
Olympic Barbell exercise
Primary muscle
Lats
Secondary muscles
Forearms, Biceps
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up – Supinated Grip
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Assisted Pull-Up – Supinated Grip

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Bent-over Row – Gym80
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FAQ: Barbell Bent Over Row

What muscles does Barbell Bent Over Row work?

Barbell Bent Over Row primarily targets the Lats, with secondary engagement of the Forearms, Biceps.

How do you do Barbell Bent Over Row correctly?

How to perform this exercise correctly 1 - Hold the bar with a pronated grip (palms facing down) while slightly bending your knees and keeping your bac

Is Barbell Bent Over Row good for beginners?

Barbell Bent Over Row has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Barbell Bent Over Row?

Barbell Bent Over Row requires: Olympic Barbell.

What are the benefits of Barbell Bent Over Row?

Barbell Bent Over Row strengthens the Lats, engages the Forearms and Biceps, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Barbell Bent Over Row?

Similar exercises to Barbell Bent Over Row include Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Barbell Bent Over Row better than Dumbbell Bent Over Row?

Both Barbell Bent Over Row and Dumbbell Bent Over Row target the Lats. Barbell Bent Over Row uses Olympic Barbell, while Dumbbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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