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

1. Stand with feet hip width apart and hinge forward so your torso is near 45 degrees.
2. Grip the bar just outside your knees with a flat back and braced core.
3. Pull the bar toward your lower ribs, squeezing your shoulder blades together.
4. Pause briefly at the top of the pull.
5. Lower the bar with control until your arms are straight.
6. 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.