How to Bent-Over Row: Gym Shorts
New to the bent-over row or looking for a quick technique tutorial? Learn correct form in one short video.
How to Bent-Over Row
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
How to Bent-Over Row: Follow These Steps
- deadlift stance (hip-width)
- grip about one handwidth outside knurling – double overhand grip
- deadlift bar up to ~knees
- arms fully extended at the bottom
- breathe between reps
- back around 45-degree angle
- flat back
- minimize trunk movement
- touch top of abs with bar
- lower bar to ground under control
What is the Bent-Over Row
This exercise is a barbell lift where the lifter bends over at the hips and pull the barbell up to the top of his abs.
Many row variations exist – pendlay row, dumbbell rows, Kroc rows, inverted row, t-bar rows, landmine rows, cable rows, TRX rows, etc. – but this is one of the more common row variations.
Compared to the pendlay row, maybe our favorite variant, this version starts with the bar off the floor and involves a more controlled, strict pull. Because of this, you perform this lift with less weight than a pendlay row.
The difference between the pendlay row and bent-over or barbell row parallels the difference between the typical dumbbell row and Kroc rows, which are done explosively, almost like starting a lawn mower.
This movement trains the muscles of the upper back and arm, including the latissmus dorsi, trapezius, rhomboids, posterior deltoids, and biceps brachii.
Programming the Bent-Over Row
This lift typically comes after the primary and supplemental press movements have been completed. So, a typical workout might look like:
- press (main lift – intensity)
- paused bench press (supplemental lift – volume)
- bent-over row (upper body pull)
- additional accessory/hypertrophy work
The bent-over row can be performed by any trainee, but especially those who have completed the initial linear progression.
Complete the barbell row for 2-5 sets of 6-20 reps.
This exercise can be done as part of a circuit of superset, especially if you’re short on time.