Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
Starting position
End position
How to Do Bent Over Two-Arm Long Bar Row
- Put 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.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now 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.
- Pull 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.
- Slowly 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).
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Bent Over Two-Arm Long Bar Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
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2
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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3
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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4
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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5
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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6
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
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7
Bent-Arm Barbell Pullover
An intermediate compound strength exercise that works the upper back, using a barbell.
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8
Kneeling Single-Arm High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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9
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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10
Smith Machine Bent Over Row
A beginner compound strength exercise that works the upper back, using a machine.
Frequently Asked Questions
What muscles do bent over two-arm long bar row work?
Bent Over Two-Arm Long Bar Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for bent over two-arm long bar row?
Bent Over Two-Arm Long Bar Row uses barbell.
Bent Over Two-Arm Long Bar Row: is it suitable for beginners?
Bent Over Two-Arm Long Bar Row is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bent over two-arm long bar row?
Lying T-Bar Row, One-Arm Kettlebell Row, Two-Arm Kettlebell Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bent over two-arm long bar row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bent over two-arm long bar row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bent Over Two-Arm Long Bar Row with AI
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