Bent-Over Row

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Bent-Over Row

Free Weights / Intermediate

5

4 ratings

4 ratings

Equipment Needed

• Barbell
• Dumbbells

My Performance

• 0 lb average weight
• 0 lb best weight
• -- times logged
• #-- popularity rank

Sitewide Performance

• All
• Male
• Female

• 120 lb average weight
• 140 lb best weight
• 5 times logged
• #18 popularity rank

Average Sitewide Bent-Over Row Weight

• 120 lb average weight
• 140 lb best weight
• 5 times logged
• #20 popularity rank

Average Male Bent-Over Row Weight

• 0 lb average weight
• 0 lb best weight
• 0 times logged
• #46 popularity rank

Average Female Bent-Over Row Weight

Steps

• Step 1: Hold onto a barbell with your palms facing down. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be almost parallel with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position.
• Step 2: While keeping your torso stationary, lift the barbell toward you. Your elbows should be kept close to your body. Use only your forearms to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds.
• Step 3: Slowly lower the barbell back to the starting position.
• Step 4: Repeat the process for the number of repetitions in your workout routine.

• Primary
• Secondary

Muscles Worked

• Primary
• Secondary

Details

bent-over row is a free weights exercise that primarily targets the middle back and to a lesser degree also targets the shoulders, biceps, lats and forearms ...more

bent-over row is a free weights exercise that primarily targets the middle back and to a lesser degree also targets the shoulders, biceps, lats and forearms.

The only bent-over row equipment that you really need is the following: barbell and dumbbells. There are however many different bent-over row variations that you can try out that may require different types of bent-over row equipment or may even require no equipment at all.

Learning proper bent-over row form is easy with the step by step bent-over row instructions, bent-over row tips, and the instructional bent-over row technique video on this page. bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the bent-over row video, learn how to do the bent-over row, and then be sure and browse through the bent-over row workouts on our workout plans page!

Similar Exercises

• Incline Dumbbell Row
• Reverse Fly
• Machine Reverse Fly
• Seated Machine Row
• Elbows-Out Alternating Dumbbell Row

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Tips

1. Keep your head up while performing the exercise.
2. Take care not to slouch when performing the exercise. Doing so increases the risk of a back injury.

Variations

1. Perform the exercise while keeping your palms facing you.
2. Use an underhanded grip instead of an overhanded grip.
3. Bend only 45 degrees at the waist rather than a full bend.

Types

• Force Type: Pull
• Mechanics Type: Compound

4 Reviews

• terrence williams over 14 years ago #
• Agutman over 13 years ago #

  This is my all time favorite exercise! It is the my main exercise for building a thick strong looking back, I love the feeling I get after doing these

• NAC over 11 years ago #

  This is one of my favorites, and one of the best, exercises for building a strong and sturdy back! Stand with a strong base, flex your lower back keep your shoulder blades together, chest out, and core tight. Just make sure to get the form down before you start to load up the bar! Pride is a good way to get hurt!

• MC24 about 11 years ago #

  The Bent over row is awesome! Be sure you really squeeze the shoulder blades together and focus on pulling with your back and not your biceps. This can be tricky to accomplish. The mind muscle connection for our back muscles is different than anything else because we can't see our back! Here is an article I found really useful in learning to pull with my back! http://www.aworkoutroutine.com/how-to-use-back-muscles-during-back-exercises/

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Equipment Needed

• Barbell
• Dumbbells

Similar Exercises

• Incline Dumbbell Row
• Reverse Fly
• Machine Reverse Fly
• Seated Machine Row
• Elbows-Out Alternating Dumbbell Row

Featured Plans

• 6 Pack Abs Workout Plan
• Taylor Lautner Workout Plan
• Adrian Peterson Workout Plan
• Ryan Reynolds Workout Plan
• 5x5 Workout Plan

Tips

1. Keep your head up while performing the exercise.
2. Take care not to slouch when performing the exercise. Doing so increases the risk of a back injury.

Variations

1. Perform the exercise while keeping your palms facing you.
2. Use an underhanded grip instead of an overhanded grip.
3. Bend only 45 degrees at the waist rather than a full bend.

Types

• Force Type: Pull
• Mechanics Type: Compound