Bent Over Row
Equipment Required
- Dumbbells, barbell, or kettlebells
Muscle Groups Targeted
- Upper back (latissimus dorsi, rhomboids, trapezius)
- Biceps
- Core (stabilizers)
- Rear shoulders
How To Do It
- Stand with feet hip-width apart, knees slightly bent, weight in hands (palms facing you).
- Hinge at the hips, keeping your back flat until your torso is nearly parallel to the ground.
- Let your arms hang straight down, then pull the weights to your lower ribs, squeezing your shoulder blades together.
- Lower the weights slowly back to the start.
Keep your neck neutral, don’t crank your chin up. Your whole spine should form a straight line from head to hips.
Tips & Cues
- Don’t let your lower back round. Brace your core and keep your spine long. If back pain becomes an issue, read our guide to injury before continuing.
- Pause at the top of each rep and feel the contraction between your shoulder blades.
- If using a barbell, grip just outside your knees; for dumbbells, keep elbows close to your sides.
Why It Matters
The bent over row is a go-to move for building strong, defined back muscles. It’s also great for improving posture and countering “desk slump.” If you want a simpler band-based option for home training, the band row is a strong alternative, whether you train in a gym or at home.
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