What muscles does a barbell row work?

The barbell row mainly works the lats, traps, with help from the lower back, biceps.

How many sets and reps of the barbell row should I do?

At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Barbell row: how to do it with proper form

Works the lats, traps. Equipment: Barbell. Level: advanced.

Also called: bent-over barbell row, bent-over row.

Barbell row, start position — Fig. 1 — Start

Barbell row, end position — Fig. 2 — End

Step by step

01Hinge to ~45°, flat back, braced.
02Row bar to the lower ribs.
03Control it down.

Common mistake

Standing too upright — kills the row.

Sets, reps and how often

Sets: 3–5 sets
Reps: 3–8 reps for strength, 8–12 for size
Rest: 2–3 minutes between heavy sets
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Easier · IntermediateOne-arm dumbbell row →

Barbell row FAQ

What muscles does a barbell row work?: The barbell row mainly works the lats, traps, with help from the lower back, biceps.
How many sets and reps of the barbell row should I do?: At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common barbell row mistake?: Standing too upright — kills the row.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.