Bent Over Row
Also known as: Row, Barbell Row, Bentover Row
Muscles worked: Upper Back, Traps, Lats, Rear Delt, Lower Back
How to do it
- 1
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- 2
Bend at your hips and knees, keeping your back straight and chest up.
- 3
Pull the barbell towards your lower ribcage, squeezing your shoulder blades together.
- 4
Lower the barbell back down with control to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Bent Over Row FAQ
What muscles does the Bent Over Row work?
The Bent Over Row primarily works the Upper Back, with the Traps, Lats, Rear Delt, Lower Back assisting.
What are the best sets and reps for the Bent Over Row?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Bent Over Row?
There is no single number: a good Bent Over Row depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Bent Over Row in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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