Back
Bent-over Row
IntermediateA hinge-position row that builds thickness across the entire back.
Target muscles
Mid Back
Calories burned
~9 kcal / set
Secondary muscles
Lats, Biceps
Equipment
Barbell
Goal
Muscle Gain, Strength
Sets / Reps
4 × 8-10
Benefits
- • Builds back thickness and pulling strength
- • Improves posture and postural strength
Step by step
- 1Hinge at the hips with a barbell in hand, torso close to parallel to the floor.
- 2Keep a slight bend in your knees and a flat back.
- 3Pull the bar toward your lower ribs, squeezing your shoulder blades.
- 4Lower the bar back down with control.
Breathing guide
Exhale as you row, inhale as you lower.
Common mistakes
- • Rounding the back
- • Using momentum to jerk the bar up
Safety tips
- • Keep your core braced to protect your lower back.
- • Pull to your belly button, not your chest.
Variations
- • Pendlay row
- • Dumbbell row