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Middle Back

Bent Over Two-Arm Long Bar Row

Bent Over Two-Arm Long Bar Row (Start)Bent Over Two-Arm Long Bar Row (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePull

A two-handed row using a long bar anchored at one end, pulling toward your lower chest.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 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

  1. 1Anchor one end of a barbell in a corner and straddle the bar.
  2. 2Hinge forward with a flat back and grip the bar with both hands.

How to perform

  1. 1Pull the bar toward your chest while keeping your elbows close.
  2. 2Squeeze your shoulder blades together.
  3. 3Lower the bar slowly.
  4. 4Repeat for the set.

Alternatives

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More with Barbell

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Stretches for Middle Back

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