Fitafter50
Search

Exercise Library / Bent-Over Row

Bent-Over Row

The bent-over row builds the muscles of your back and the front of your arms.

Strength Training

What this exercise does

The bent-over row builds the muscles of your back and the front of your arms. Bending forward at the hips and pulling the weight toward your belly trains the same pulling strength you use to lift grocery bags or a suitcase.

At a glance

Body part
Back, Arms
Muscles worked
Back, Biceps
Experience
Intermediate
Equipment
Barbell, Dumbbells

How to do it

  1. Hold a barbell or a dumbbell in each hand. Stand with your feet hip-width apart and your knees soft.
  2. Push your hips back and lean your chest forward until your torso is about halfway to horizontal. Keep your back flat.
  3. Let your arms hang straight down.
  4. Pull your elbows back toward your hips, squeezing your shoulder blades.
  5. Lower the weight slowly. Do 8 to 10 reps.

Common mistakes

  • Rounding the back as you lean forward.
  • Jerking the weight up with your body.
  • Holding your breath. Breathe out as you pull.

Make it easier or harder

Make it easier

Use a lighter weight, or rest your hand and knee on a bench and do a one-arm row.

Make it harder

Add weight in small steps, or pause for a count of two at the top.

Keep it safe

A bent-over position loads the lower back. If that area feels tight or sore, switch to a supported row such as a chest-supported or seated row.

Back to all exercises