Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Back

Barbell Row

Also called Bent-over row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, lower back, biceps, delts

You need

Barbell

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Hinge to about 45°, flat back
  2. 2Row the bar to your lower ribs
  3. 3Lower under control, no torso bounce

Most common mistake

Standing up more every rep until it’s a shrug.

Watch a demo

Good for

  • Top 10 for combat

Compare with

vs Pull-Up
B
For back
#32 of 40
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costFair

A great lift, but the lower back often tires before the upper back does.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

None yet
needed to post
280