Bent Over Two-Arm Long Bar Row
The bent over two-arm long bar row is a classic barbell row: hinge at the hips, let the bar hang under your shoulders, and pull it into your torso using both arms at once. Using a full-length bar instead of a short one gives you room to adjust your grip width, but the demand is the same as any bent-over row, a strong back-and-lats pull paired with real hip-hinge control. It's a staple for building a thicker middle back and suits lifters who already have their hip hinge dialed in from deadlifts or good mornings.
Why it works
Pulling a bar into your torso from a bent-over position works your middle back and lats through a full range of motion while also demanding your spine stay locked in one position the entire set. That second part is what makes this row harder than a supported row on a machine: your lower back and glutes have to isometrically hold your hip hinge while your upper back does the dynamic pulling work. Training both of those together, in one movement, builds a stronger, more resilient pull than isolating either piece on its own.
Set up
- Stand over the bar with feet hip-width apart, gripping it slightly wider than shoulder-width.
- Hinge at the hips until your torso is roughly 45 degrees or lower, keeping a soft bend in your knees.
- Let the bar hang at arm's length below your shoulders before the first pull.
- Brace your core and lock your spine into a neutral position.
How to do it
- Pull the bar up toward your lower ribs, driving your elbows back and up.
- Keep your torso angle fixed; the movement should come from your arms and shoulder blades, not from standing up.
- Squeeze your shoulder blades together at the top of the pull.
- Lower the bar under control back to the starting hang.
- Reset your brace before starting the next rep rather than letting your spine round between pulls.
Form cues
- Lead the pull with your elbows, not your hands.
- Keep your torso angle locked, don't let it rise as you pull.
- Squeeze your shoulder blades together at the top of every rep.
- Keep your neck in line with your spine, don't crane it up to see the bar.
Breathing: Brace and hold your breath through each pull and lower, then take a new breath between reps rather than holding it for the whole set.
Common mistakes
Standing up slightly with each pull, turning the row into a mini deadlift.
Fix: Fix your torso angle before the first rep and check it hasn't crept up by the last rep of the set; if it has, the weight is too heavy for this hinge angle.
Rounding the lower back to reach the bar.
Fix: Lower the weight until you can maintain a neutral spine through the full hinge; a rounded back under load is the main risk with this exercise.
Using momentum to jerk the bar up instead of pulling with the back.
Fix: Slow the pull down and initiate it with your shoulder blades before your arms take over.
Letting the elbows flare out wide instead of driving back.
Fix: Keep your elbows tracking close to your body as they drive back and up toward the ceiling.
How to program it
- As a loaded hip-hinge pull, this earns a single dedicated session per week; the lower back needs full recovery before hinging heavy again.
- 3 to 4 sets of 6 to 10 reps works well for most lifters building back thickness.
- Program it after your main hinge or squat work for the day is done, since a fatigued lower back makes this exercise noticeably harder to keep tight.
Safety notes
- Stop the set the moment your torso angle starts drifting upward or your back starts rounding.
- Warm up your hip hinge with lighter sets before loading up, the same way you would before a deadlift.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many sets and reps should I do for the bent over long bar row?
3 to 4 sets of 6 to 10 reps builds solid back thickness for most lifters, done once a week alongside your other back work.
What's the difference between this and a T-bar row?
A T-bar row supports your chest or braces your torso against a pad, taking some of the lower-back stabilization out of the movement; this version leaves your hips and spine fully responsible for holding the hinge.
Can I do this without a barbell?
Yes, two dumbbells let you row with the same hip-hinge pattern and are often easier to learn the setup with first.
Why does my lower back hurt during this row?
That's usually a sign your spine rounded under load or your torso angle drifted upward mid-set; lighten the weight and rebuild the hinge position before adding load back.