Exercise guide

Barbell bent-over row: muscles worked and how to do it

The bent-over row pulls a barbell to your stomach while you hold your torso leaning forward. GymTribe's library lists it as Barbell bent-over row, with the upper back as its target muscle.

How to do a barbell row

Stand with your feet hip-width apart and hold the bar with an overhand grip a little wider than your shoulders.
Hinge at your hips with a slight bend in your knees until your torso is leaning well forward, with your back flat.
Let the bar hang straight down under your shoulders with your arms straight.
Pull the bar to your lower ribs or upper stomach, driving your elbows back and squeezing your shoulder blades together.
Lower it under control until your arms are straight again, keeping the same torso angle.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common barbell row mistakes

Standing up as you pull
Hold the same torso angle on every rep, so your back does the work, not your hips.
Swinging the weight up
Use a weight you can pull without a hip thrust and pause briefly at the top.
Rounding your back
Brace and keep your back flat, and lower the weight if it starts to round.
Cutting the range short
Let your arms straighten at the bottom of every rep.

How to track your barbell row

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.

Estimated 1RM, Epley formula

60 kg × (1 + 10 ÷ 30) ≈ 80 kg

A set of 10 at 60 kg estimates a one-rep max of about 80 kg.

Try the 1RM calculator →Strength tracking in GymTribe →

Barbell bent-over row questions

What muscles does the barbell row work?

Mostly the upper back, with the lats, rear delts and biceps, while your lower back holds the bent-over position. In GymTribe's muscle map, each set of Barbell bent-over row counts toward the upper back.

Overhand or underhand grip?

An overhand grip is the usual row. An underhand grip brings the elbows in and shifts more of the work to the lats and biceps; GymTribe lists it as a separate exercise and counts it toward the lats.

How far should I bend over?

Lean far enough forward that the bar can travel to your stomach without your torso rising, and keep that angle on every rep. The flatter your torso, the harder the lift.

How do I estimate my barbell row one-rep max?

Use the Epley formula, weight × (1 + reps ÷ 30). A set of 10 at 60 kg estimates about 80 kg. The 1RM calculator on this site does the sum for any set.

How do I track my barbell row in GymTribe?

Log each set's weight and reps under Barbell bent-over row. Every session adds a point to its charts: heaviest weight and estimated 1RM, best set volume and most reps, and best session volume and max session reps. A New PR alert appears when a set beats your heaviest weight, estimated 1RM or rep record.