How to do a Bent Over Row


Want to learn how to do a bent-over row, also known as the bent-over barbell row? This strength exercise is all about the back, but it requires effort from your arms and legs to execute it properly. Keep reading to learn how to do a bent-over row effectively and safely.


The bent-over row is often used by bodybuilders to bulk up their backs, but the technique can increase muscle mass for anyone who knows how to do it. As with any exercise using a barbell, safety is important, so make sure you follow each step properly to avoid injury and get the most out of your hustle.


Here’s the correct way to do a bent-over row, also known as the bent-over barbell row.

  1. Stand up straight, with your feet shoulder-width apart and your hands resting on either side. You should be positioned just behind the barbell.

  2. Reach down and grab the barbell with an overhand grip, being sure to keep your back neutral as you bend.

  3. Your back should be roughly parallel to the floor. Look down to keep your neck in a neutral position in line with your spine.

  4. Pull the bar up, leading with your elbows to mid chest. Tighten your shoulder blades and moving only your arms

  5. Gently lower the bar to its original position and repeat. You’ve now done one bent-over row.

Do's and Don'ts

  • DO use slow controlled movements.

  • DO exercise sideways on to a mirror, so you can check your form and maintain correct posture.

  • DON’T swing the bar or go too fast. Don’t create momentum.

It’s important to take care of yourself when lifting weights, so don’t lift the bar too quickly, and pick a weight which works for your current fitness level. If you’re new to this move, start out with three sets of 10 reps, although you can adjust this based on how heavy your barbell is. Once you become more experienced, you can mix things up with other weights, such as two dumbbells instead of a barbell.


Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more

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