Duration required
Focus Area required
 s rest

Bent Over Row

Key Points:

  • Stand at shoulder with and use an overhand grip.
  • Hinge forwards and pull up the bar towards your midsection.
  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Arching back.
  • Leaning back to pull up the weight.
  • Using excessive momentum.

Where you should 'feel it':

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

Similar Exercises

With the bar at waist height, stand with your feet shoulder-width apart and your knees slightly bent. Hold the bar with an overhand grip, with your hands slightly wider than shoulder-width.

Hinge forward at the hips then pull the bar towards your midsection by retracting your shoulder blades and driving your elbows back, then slowly lower the bar back down to the starting position. Your elbows should remain close to your sides throughout the movement. Keep your back straight, chest up, and shoulders down and back. Repeat for the desired number of repetitions then lock the bar at waist height.

Avoid swaying your torso or arching your back when conducting the movement.

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