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Bent Over Row

Bent Over Row is a beginner compound barbell exercise that mainly works your upper back, with help from your biceps, lats and shoulders.

💪 Upper back🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Bent Over Row: starting position
Starting position
Bent Over Row: end position
End position

How to do the bent over row

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. Then inhale and slowly lower the barbell back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Upper backSecondary: BicepsSecondary: LatsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Bent Over Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerT-Bar RowBarbell · BeginnerSled RowOther · Beginner

FAQ

What muscles does the bent over row work?

It mainly works your upper back; your biceps, lats and shoulders assist.

How many sets and reps of bent over row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the bent over row good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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