Smart Workout Diary

Bent-Over Row

The bent-over row is a free-weight pulling exercise performed with the torso hinged forward and a barbell pulled toward the body. It primarily develops the upper back and lats, while the biceps, rear shoulders, and trunk support the movement. It supports upper-body strength, pulling capacity, and postural control.

Demonstration

Bent-Over Row — demonstration 1
Bent-Over Row — demonstration 2

Instructions

  1. Set up a barbell on the floor and stand with feet about hip width apart, with the bar over the mid-foot.
  2. Hinge at the hips and bend the knees slightly. Grip the bar just outside the legs, keep the spine neutral, and brace the abdomen.
  3. Pull the bar toward the lower ribs or upper abdomen by driving the elbows back while keeping the torso angle steady.
  4. Lower with control until the arms are straight, without rounding the back or jerking the weight. Repeat for the planned repetitions.
  5. Finish safely by lowering the bar to the floor with a controlled hip hinge. Stop if you cannot maintain a neutral back position.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Keep the bar close to the body throughout the pull to improve control and reduce unnecessary strain.
  2. Do not turn it into a shrug. Drive the elbows back rather than lifting the shoulders toward the ears.
  3. Choose a manageable load. Reduce the weight if your torso rises, your back rounds, or you need momentum to move the bar.
  4. Breathe and brace. Take a breath and tighten the trunk before each repetition, then exhale under control.
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