Duration required
Focus Area required
 s rest

Bent Over Row

Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Where you should 'feel it':

Primary Muscles:
Lats, Traps
Secondary Muscles:
Muscle diagram with the following muscles highlighted Lats, Traps, Biceps

Similar Exercises

With the bar racked at just above knee height, grip the bar at just wider than shoulder width with an overhand grip. Lift up the bar and take a couple of steps back. Stand with your feet spaced shoulder width and hinge forwards with a flat back.

Leading with the elbows, start by pulling the bar straight towards your chest, once the bar almost reaches you bring them back to the start position. Keep your elbows tucked in close and squeeze your shoulder blades together throughout the movement. Brace your core to keep a straight back. Repeat for the desired repetitions.

Avoid using excessive momentum to pull the weights up.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
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We connect your equipment together so our guides can make smart suggestions to memebers.
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