Bent Over Two-Arm Long Bar Row
The Bent Over Two-Arm Long Bar Row is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to Bent Over Two-Arm Long Bar Row
- 1
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.
- 2
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 3
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.
- 4
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.
- 5
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).
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Alternating Kettlebell Row
Alternating Renegade Row
Bent Over Barbell Row
Bent Over One-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Frequently Asked Questions
What muscles does the Bent Over Two-Arm Long Bar Row work?
The Bent Over Two-Arm Long Bar Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the Bent Over Two-Arm Long Bar Row good for beginners?
The Bent Over Two-Arm Long Bar Row is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Bent Over Two-Arm Long Bar Row?
You need barbell to perform the Bent Over Two-Arm Long Bar Row. Most commercial gyms will have this available.
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