Bent-Over Row

Purpose

The bent-over row is a fundamental upper body pulling exercise that builds back thickness and strength while engaging the biceps and core for stability.

Primary muscles worked: back, biceps, shoulders, core

Equipment needed: barbell, dumbbells, kettlebells

Difficulty level: beginner

Step-by-Step Technique

1. 1. Stand with feet hip-width apart, hinge at hips
2. 2. Lower torso until nearly parallel to floor, back flat
3. 3. Let arms hang straight down holding weight
4. 4. Pull weight toward lower ribs by squeezing shoulder blades
5. 5. Keep elbows close to body, not flaring out
6. 6. Lower weight with control back to starting position

Common Mistakes to Avoid

• • Rounding lower back
• • Using momentum to jerk weight up
• • Pulling weight too high (to chest)
• • Letting elbows flare out wide
• • Not maintaining hip hinge position

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Supported dumbbell row (one hand on bench)
2. 2. Bent-over dumbbell rows
3. 3. Barbell bent-over rows
4. 4. Pendlay rows (from dead stop)
5. 5. T-bar rows
6. 6. Single-arm landmine rows
7. 7. Inverted rows (bodyweight)

Exercise Demonstration