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How To Do Bent Over Row: The Ultimate Guide To Building A Strong Back

bent over row

Bent over row is a weightlifting exercise that primarily targets the muscles of your back. It’s a great exercise to build strength and muscle mass in your back, as well as improve your posture. In this guide, we’ll show you how to do bent-over row safely and effectively.

How to do bent over row?

  1. To begin, stand with your feet shoulder-width apart and grasp the barbell with an overhand grip.
  2. When performing a bent-over row, you will want to ensure that you have a firm grip on the barbell with your hands shoulder-width apart.
  3. You will then want to bend your knees and lean forward from the hips, keeping your back flat.
  4. From here, you will want to pull the barbell up towards your chest, making sure to squeeze your shoulder blades together at the top of the movement.
  5. Pause for a second then slowly lower the barbell back down to the starting position.

Variations of bent-over row

Here are a few variations of bent over row you can do:

Dumbbell bent-over row

  1. To do the exercise, stand with your feet hip-width apart and bend at the hips until your torso is nearly parallel to the floor.
  2. Hold a weight in each hand with your palms facing your thighs.
  3. Row the weights up to your chest, keeping your back flat, and then lower them back to the starting position.

Cable bent-over row

  1. Attach a straight bar handle to the low pulley of a cable station facing the machine.
  2. Grab the handle with your hand and step away from the machine so there is tension on the cable.
  3. Keeping your back flat, lean forward and lower the weight until it’s just below your knees.
  4. Row the weight up to your chest, keeping your elbow close to your side.
  5. Pause, then slowly lower the weight back to the starting position.

T-Bar bent over row

  1. To do this exercise, you will need to set up a T-bar machine. Once you have the weight set at the correct level, position yourself facing away from the machine with your feet shoulder-width apart.
  2. Bend your knees and hinge forward at the waist until your torso is parallel to the floor.
  3. Grab onto the bar with an overhand grip, and keep your shoulders down and back.
  4. Row the bar up to your chest, and then slowly lower it back to the starting position.

Benefits of bent-over row

Bent over row is a compound exercise that targets the muscles of the back, shoulders and arms. This exercise can be performed with a variety of weightlifting equipment, including barbells, dumbbells, and kettlebells.

When done correctly, the bent-over row is one of the best exercises for developing strong and aesthetically pleasing back muscles. It also has a host of other benefits. First, the bent-over row strengthens the muscles of the back, which helps to improve posture and prevent risk of injury.

Second, this exercise is great for increasing strength in the spine. Third, it can be performed every day without placing too much stress on the body. Finally, the bent-over row is a great way to add some mass and definition to the back muscles.

The bent-over position places minimal stress on the lower back, making this an ideal exercise for people with back problems. Bent over row also increases shoulder stability and builds rotator cuff strength.

Is bent over row safe?

When it comes to the bent-over row, there are a few opinions on how safe the exercise is. Some people believe that the exercise can put a lot of stress on the lower back, while others believe that it is a relatively safe exercise when done correctly.

The truth is that the bent-over row can be a very effective safe exercise for strengthening the back, but it is important to use proper form to minimize the risk of injury. Here are a few tips for doing bent over rows safely:

  1. Keep your back straight and don’t round your spine.
  2. Don’t lift too heavy of weights and start with light weights until you are comfortable with the movement.
  3. Keep your shoulder blades pulled down and together throughout the entire movement.

Common bent over row mistakes

The first mistake is not bending at the knees enough. This can cause unnecessary stress on the lower back. The second mistake is using too much weight.

This can also lead to injuries, especially in the lower back. The third mistake is rounding the back while lifting the weight. This can cause injuries to the lower back and spine.

To avoid these mistakes, it is important to bend at the knees, use a weight that you can handle, and keep your back straight while lifting the weight.

What muscles does bent over row work?

The bent-over row is a weight training exercise that primarily works the latissimus dorsi, rhomboids, spinal erectors, and trapezius muscles.

The latissimus dorsi is a large muscle in the back that assists with pulling the arms down and towards the body. The rhomboids are a pair of muscles in the upper back that help keep the shoulder blades close together.

The spinal erectors are a group of muscles in the lower back that help keep the spine upright. The trapezius muscles are a group of muscles in the upper back that assist with shoulder elevation and rotation.

Which grip is best for a bent-over row?

When it comes to the bent-over row, there are a few different grip options you can use. The best grip for you will depend on your personal preferences and what feels most comfortable for you.

The overhand grip is the most popular option, and it’s great for targeting the middle and upper back. If you have trouble keeping your back straight when using this grip, try switching to an underhand grip instead. This will help keep your back in alignment.

Another option is the neutral grip, which is when your palms are facing each other. This grip is good for overall back development and can help reduce stress on the shoulder joint.


In conclusion, the bent-over row is a great exercise to build a strong back. It is important to use the correct form to avoid injury and to increase the effectiveness of the exercise. By following these tips, you can maximize your results from the bent-over row.