Barbell Bent Over Row
The barbell bent-over row is a resistance exercise performed from a hip-hinged position by drawing a barbell toward the torso. Upper-back, shoulder and elbow-flexor muscles contribute while the trunk and hips maintain position.
The barbell bent-over row is a resistance exercise performed from a hip-hinged position by drawing a barbell toward the torso. Upper-back, shoulder and elbow-flexor muscles contribute while the trunk and hips maintain position.
Execution
Choose a load you can control and a grip that remains secure. Hinge to a tolerable torso angle, brace, pull the bar toward a repeatable point, and lower it without dropping or losing balance. Torso angle, grip, elbow path and range can vary with anatomy and goal. Reduce the load or use a supported row if maintaining the position is not tolerable.
Evidence
A study of three row variations established different load–velocity relationships in 30 male athletes, so loads are not interchangeable across variations. A small prone-row EMG study found inconsistent, moderate effects of range on acute excitation. Neither study proves a universal muscle hierarchy, mandatory full range, posture correction or superiority over cable rows.
HYROX®
The current HYROX® rulebook describes a rope-based, hand-over-hand Sled Pull with marked athlete and sled lanes. A bent-over row can train general pulling strength, but it does not replicate that full task, and direct effects on sled speed or race time have not been established.
Programming
The 2026 ACSM position stand supports progressive resistance training with variables selected for the intended outcome. It does not prescribe four sets, 6–10 repetitions, or 60–80% of bodyweight for this exercise or for HYROX® athletes. Programme load, volume, range and variation from training response and total workload.
Questions
Which grip should I use?
Grip changes execution and demand; no cited evidence makes overhand universally best for HYROX®. Use a secure, tolerable option.
How heavy should the row be?
There is no bodyweight-based HYROX® standard. Use a load that preserves the intended controlled movement.
Does it directly train the Sled Pull?
It trains a pulling pattern, but the race task also involves a rope, stance, repeated hand-over-hand actions and sled friction.
Built for hybrid athletes, Repz turns your goal time and equipment into a smarter HYROX® training week. See plans, exercises, and pacing guides at repz.app.
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