Bent Over Row Overview
The bent over row builds your back. It works your middle back most. That is the muscle between your shoulder blades. You stand and hold a barbell, then lean forward. You pull the bar to your body. This move also works your lats, biceps, and shoulders. Your lats are the wide muscles on the sides of your back. You need a barbell. The bent over row builds a strong, thick back. It teaches you to pull with control. This move is good for intermediate lifters. It helps your posture and your other big lifts. Use it on your pull day or back day. Keep your back flat to stay safe. Move with control.
What Is The Point of the Bent Over Row?
The bent over row builds a strong, wide back and improves your posture. It targets your middle back, lats, and biceps all at once for serious upper body strength.
How To Do The Bent Over Row
- Stand with your feet hip-width apart. Hold a barbell with an overhand grip.
- Set your hands about shoulder-width apart.
- Bend at your hips. Push your hips back and lean forward about 45 degrees.
- Keep your back flat and your chest up. Keep your core tight.
- Let the barbell hang at arm's length below you.
- Breathe out. Pull the barbell up to your lower chest.
- Squeeze your shoulder blades together at the top.
- Breathe in. Lower the weight slowly back to arm's length.
- Keep your back flat the whole bent over row set.
- Do 8 to 12 reps with control.
Bent Over Row Form Tips
- Keep your back flat, not rounded, the whole time.
- Bend at your hips and push them back.
- Keep your chest up and your core tight.
- Pull the bar to your lower chest.
- Squeeze your shoulder blades together at the top.
- Keep the bar close to your body as you pull.
- Lower the weight slowly. Take about 2 seconds down.
- Breathe out as you pull. Breathe in as you lower.
- Keep your neck in line with your back.
Common Mistakes to Avoid for the Bent Over Row
- Using too much weight. This rounds your back. Start light and build up.
- Rounding your lower back. This can hurt your spine. Keep it flat and your chest up.
- Standing too upright. This misses your back. Lean forward about 45 degrees.
- Jerking the weight up. This uses momentum. Pull smooth and controlled.
- Going too fast. Fast reps use bounce, not muscle. Take 2 seconds each way.
- Pulling with only your arms. Squeeze your shoulder blades to use your back.
- A short range of motion. Let the bar hang fully at the bottom each rep.
- Letting the bar drift away. Keep it close to your body.
- Holding your breath the whole set. Breathe out as you pull.
- Looking up hard. This bends your neck. Keep your neck in line with your back.
Bent Over Row Workout Tips
- Feel your back muscles work on every pull.
- Squeeze your shoulder blades together at the top.
- Lower the weight slowly. A slow drop builds more muscle.
- Keep your back flat to protect your spine.
- Use a weight you can pull for 8 to 12 clean reps.
- Do not ego lift. A weight you control beats a heavy swing.
- Add weight in small steps over weeks.
- Pull the bar to your lower chest each rep.
- Try 3 or 4 sets on your back day.
- Push a little past the burn on your last set.
- For an easier version, use less weight and a smaller lean.
- For a harder version, pause for one second at the top.
- Think about pulling with your elbows, not your hands.
- Film your set from the side to check your back stays flat.
- Rest about one to two minutes between sets.
Questions & Comments
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