# How to Do Bent-Over Row

Learn how to do the Bent-Over Row with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Barbell

## Muscles worked

back, biceps, shoulders

## How to do it: step by step

- Stand with feet hip width apart and hinge forward so your torso is near 45 degrees.
- Grip the bar just outside your knees with a flat back and braced core.
- Pull the bar toward your lower ribs, squeezing your shoulder blades together.
- Pause briefly at the top of the pull.
- Lower the bar with control until your arms are straight.
- Keep your torso angle steady; do not stand up or bounce the weight.

## Tips

- Start light: a rounded lower back is the most common mistake.
- Think about pulling your elbows to the ceiling rather than lifting the bar with your hands.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Bent-Over Row work?

The Bent-Over Row mainly works the back, biceps, shoulders.

### How many reps of the Bent-Over Row should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Bent-Over Row good for beginners?

It can be. The Bent-Over Row is an intermediate move, so learn the basic version first and build up gradually.