Bent-Over Row Exercise Guide: How to Master Bent-Over Rows

The bent-over row, also known as the barbell row and the barbell bent-over row, is a compound exercise that activates muscles throughout your upper and lower body. Perform bent-over rows by hinging your hips and leaning forward to lift a weighted barbell toward your body with a rowing movement pattern.

For the bent-over row, begin by using a weight that you can control for 2–3 sets of 6–10 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Start by standing directly in front of the barbell with your midfoot aligned underneath the middle of the barbell. Your posture should be tall with your back straight and your feet shoulder-width apart. Keep a slight bend in your knees.
2. 2. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides with a slight bend in your elbows.
3. 3. Pretension your shoulders and hips while engaging your core before lowering toward the barbell. Hinge from your hips, and bend your hips and knees to lower your body toward the barbell.
4. 4. With an overhand grip, grab the barbell just outside of your knees. Engage your back muscles by rotating your arms outward, and push your feet into the ground to stand.
5. 5. While maintaining a neutral spine, hinge your hips back. Your shins should be vertical and your upper body should be at a 30- to 45-degree angle. You should feel your legs working to support your position. All repetitions should begin from this starting position.
6. 6. Initiate the upward movement by squeezing your lats and pulling the barbell toward your hips. Your elbows should travel behind you at a 45-degree angle. Your shoulder blades should naturally retract as you pull the barbell close to your body. Your upper arms should be in line with your body with your arms bent at a 90-degree angle.
7. 7. Begin the downward range of motion. While maintaining your rowing alignment, straighten your elbows, and allow the barbell to travel back to the starting position.
8. 8. Your shoulder blades should naturally protract as your elbows straighten and the barbell moves away from your body.

There are several benefits to including bent-over rows in your strength-training program.

1. 1. Bent-over rows can help build a stronger back. The bent-over row is an effective back exercise that activates both upper-back muscles and lower-back muscles. Some of the main muscles worked during this exercise include the latissimus dorsi, trapezius, rhomboids, and erector spinae muscles.
2. 2. Bent-over rows are a full-body weightlifting exercise. Although the bent-over row primarily targets back muscles, it also activates muscle groups like your hamstrings, triceps, glutes, and deltoids.
3. 3. Bent-over rows are easily adjustable. For a lighter-weight variation, consider practicing the kettlebell row or the dumbbell row. Another common variation on the bent-over row is to use an underhand grip rather than an overhand grip.
4. 4. Bent over rows can improve your performance during other exercises. With practice, the bent-over row can increase lifting strength in your back for other compound exercises like deadlifts, bench presses, and push-ups.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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