The bent over row is one of the most effective compound exercises for building back strength and improving posture. It targets major pulling muscles while also improving stability in the hips and trunk. Whether you're training for muscle growth, strength, or injury prevention, adding this movement to your routine can deliver strong results.
How to Do the Bent Over Row
Follow these steps for proper form:
- Stand with your feet shoulder-width apart behind a loaded barbell.
- Bend at the hips, not the waist. Push your hips back as if sitting slightly.
- Keep your back flat, chest up, and knees slightly bent.
- Grip the barbell with palms facing your legs, slightly wider than shoulder width.
- Tighten your glutes and core.
- Pull your elbows straight behind you, bringing the bar to your lower rib cage or upper abs.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the bar slowly back to the starting position with arms fully extended.
- Keep the barbell close to your legs throughout.
- Perform 3 sets of 6–12 reps.
Key tip: Maintain a 45-degree angle with your torso. Avoid rounding your back.
Muscles Worked
The bent over row mainly works:
- Latissimus dorsi (sides of the back)
- Rhomboids (between shoulder blades)
- Trapezius (middle and lower sections)
- Posterior deltoids (rear shoulders)
It also engages:
- Erector spinae (lower back muscles for stability)
- Glutes and hamstrings (hip stabilizers)
- Forearms and biceps (secondary pulling muscles)
Your elbow angle changes the emphasis:
- Wider elbows → more rear deltoid and trapezius activation
- Elbows close to the body → more lat focus
Benefits of Bent Over Rows
- Builds upper and lower back strength
- Improves posture and spinal alignment
- Enhances trunk and hip stability
- Helps prevent lower back injuries
- Strengthens muscles involved in everyday pulling movements
- Prepares you for heavier lifts like deadlifts
- Requires minimal space or equipment
If you deal with lower back pain, this movement may help when performed with good form or supported variations.
Variations to Try
1. Reverse Grip Bent Over Row
- Palms face up (supinated grip)
- Targets biceps more than the standard row
2. Dumbbell Bent Over Row
- Use dumbbells instead of a barbell
- Allows more natural wrist and elbow positioning
- Can alternate between grip types (neutral, supinated, pronated)
3. Single-Arm Supported Row
- Place one knee and hand on a bench for support
- Reduces load on the lower back
- Focuses on one side at a time
4. Incline Bench Row
- Lie chest-down on an incline bench
- Great for people with back pain
- Best performed with dumbbells and a neutral grip
5. T-Bar Row
- Use a landmine bar setup
- Allows for a fixed path of motion with a neutral grip
6. Smith Machine Row
- Adds control and balance
- Good for beginners or rehab-focused workouts
Tips for Better Performance
- Start light. Focus on form first before adding weight.
- Keep your knees slightly bent and back neutral.
- Move slowly and with control—no jerking or swinging.
- Don’t arch your back or push your head forward.
- Keep your head in line with your spine. Look at a point about 12 inches ahead on the floor.
- Brace your core throughout the movement.
- Allow your shoulder blades to move—don’t lock them down.
Bottom Line
The bent over row is a simple, powerful way to train your back, arms, and core. It builds muscle and strength while also protecting your spine and improving movement in your daily life.
If traditional bent over rows bother your back, try supported variations. Always use proper form and progress gradually.
Add the bent over row to your routine for balanced upper body development and stronger, safer lifting.
