Bent Over Two-Arm Long Bar Row
Muscles worked
Instructions
- 1Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- 2Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 3Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- 4Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
- 5Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bent Over Two-Arm Long Bar Row
The bent-over two-arm long bar row is a creative variation of the classic barbell row, where one end of the bar is wedged against the floor or a wall corner while you row the loaded end with both hands. This setup creates a slightly arced pulling path that targets the mid-back while also working the lats and biceps. It's a great option when standard equipment is limited, or simply to vary the pulling angle and stimulate the back differently. The bent-over position, close to parallel with the floor, requires solid bracing to protect the lower back throughout the set.
check_circleBenefits
- check_circleBuilds the mid-back, lats, and biceps
- check_circleOffers a different pulling path than classic rows
- check_circleA practical alternative when standard equipment is limited
- check_circleStrengthens torso bracing in the bent-over position
lightbulbExecution tips
- lightbulbAnchor the free end of the barbell securely before starting
- lightbulbKeep the elbows tucked in to maximize back engagement
- lightbulbSqueeze the back hard for a second at the top
- lightbulbUse smaller plates to preserve full range of motion
- lightbulbDon't let the plates touch the floor between reps
warningCommon mistakes
- warningFailing to properly secure the free end of the bar
- warningStanding the torso up on each rep instead of keeping it stable
- warningUsing plates too large that limit the range of motion
- warningPulling mainly with the arms instead of the back
helpFrequently asked questions
What equipment do I need to anchor the bar?expand_more
A corner between two walls, a rack support, or a heavy object on the floor works, as long as the bar can't slide.
Does this replace the classic barbell row?expand_more
It's a solid alternative or variation, but it doesn't fully replace the classic barbell row in a complete program.
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