Bent Over Row (Barbell)
Trains the upper back. You need a barbell. 24 of our free programs use it, across 80 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bent Over Row (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
24of our 50 programs use it
3×10–15the shape they run most (10 sessions)
1:00typical rest between sets
5open the session with it
7finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 2-Day Barbell Full Body | Full Body A | 3×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| 28-Day Shred | Full Body A | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5×5 Linear Progression + Accessories | Workout A | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Arnold Split | Chest & Back | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Basic Beginner Routine | Workout A | 3×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Bro Split | Back | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Deadlift | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Lower — Squat | 1×15 3×15+ AMRAP1×12 3×12+ AMRAP+3 more on the program page | Fixed weights |
| GZCLP | Day 2 — T1 OHP, Day 4 — T1 Deadlift | 2×15 1×15–25+ AMRAP | Linear: +2.5 kg on success; miss but total 25+ reps and the weight holds, under 25 it drops one step |
| High Frequency PPL | Pull A — Back Width | 4×6–8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Ivysaur 4-4-8 | Week A · Day 2, Week B · Day 1 +1 | 4×8 @ 90%4×4 | Linear: +5 kg on success, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Upper A, Upper B | 3×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Madcow 5×5 | Monday — Heavy, Friday — Intensity (PR) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5 @ 100%1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×3++ @ 102.5% AMRAP 1×8 @ 75% | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Metallicadpa PPL | Pull B — Rows Primary | 4×5 1×5++ AMRAP | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Metallicadpa PPL: 5/3/1 | Pull B — Rows (5s week), Pull B — Rows (3s week) +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| Novice 5×5 Linear Progression | Workout A | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| PHAT | Upper Power | 3×3–5 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Phrak's Greyskull LP | Workout B | 2×5 1×5++ AMRAP | Linear: +2.5 kg on success (10+ on the AMRAP → +5 kg), deload 10% after 2 misses |
| PHUL | Upper Power | 3×3–5 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Pull | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Reg Park 5×5 | Full Body 5×5 | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| The Rippler | Deadlift | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 3 — Back/Biceps (Volume), Day 3 — Back/Biceps (Build) +2 | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Bent Over Row (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Bent Over Row (Barbell) trains
Technique
How to do the Bent Over Row (Barbell)
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor.
- Let the barbell hang directly in front of you with your arms fully extended. Pull the barbell towards your lower chest by bending your elbows and squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back flat and avoid rounding your shoulders or lower back.
- Squeeze your shoulder blades together at the top of the movement to maximize upper back engagement.
- Avoid using momentum or swinging your body to lift the barbell.
Substitutes
Swap Bent Over Row (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bent Over Row (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.