Bent Over Barbell Row

Middle Back

Bent Over Barbell Row

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

A hinged row that builds the middle back and lats with a barbell.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats Shoulders

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.2 kcal/min

Estimate range 18–30 kcal (±25 %)

Muscle mass worked12 %

Effort during a set7.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with the bar over your mid-foot and hinge forward until your torso is about parallel to the floor.
2Grip the bar slightly wider than shoulder width with a flat back.

How to perform

1Pull the bar toward your lower ribs by driving your elbows back.
2Squeeze your shoulder blades together.
3Lower the bar slowly until your arms are straight.
4Maintain your hinge throughout the set.