Bent Over Row Video Guide
Exercise Profile
- Biceps, Lats, Shoulders
- Strength
- Barbell
- Compound
- Pull
- Beginner
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Exercise Instructions
- Grab a barbell, load some weight on it and set it down in front of you.
- Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
- Keeping your back straight, stand straight up so you're holding the bar in front of you against your waist.
- To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
- Now pull the bar up to just below your chest.
- Squeeze your shoulder blades together at the top of the movement.
- Then slowly lower back to the start position.
- Repeat for desired reps.
Bent Over Row Tips:
- Make sure you bring the bar up to the correct position. Do not bring it up too high (to your chest) or too low (to your stomach).
- Control the weight throughout the exercise. Don't allow it to drop quickly and pause for a count of 1 at the top of the movement.
- And finally (most importantly) keep your back straight! If you bend at the back, you're using to much weight. Keep your head up, and eyes looking forward throughout the whole movement. You might want to use a weight belt and squeeze the back of the belt with your lower back. This will ensure that you keep your back straight. Do the bent over row in front of a mirror or get a training partner/personal trainer to check your technique.
Comments (17)
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Posted Fri, 03/23/2012 - 22:36
do you wear a back brace ?
Posted Tue, 04/03/2012 - 05:15
I do wear one for all back workouts
Posted Tue, 04/03/2012 - 17:03
He's jerking the weight up at the top of the motion. Good way to get injured.
Posted Mon, 04/09/2012 - 06:22
can a T-bar machine be used? will that help to keep my back straight?
Posted Mon, 04/23/2012 - 14:10
What angle should my back be to the ground? 45Degree? or more/less parallel with the ground?
Posted Sun, 09/09/2012 - 10:42
His back's not straight?!
Posted Sun, 09/16/2012 - 16:39
Is there alternative to this?
Posted Wed, 09/19/2012 - 14:16
Pendaly? (not sure if thats the correct spelling) Rows are far more superior option
Posted Sat, 10/27/2012 - 14:45
It seems he is not bringing up the bar bellow the chest, but to his stomach!!
Posted Sun, 01/27/2013 - 09:27
Is there an alternative to this exercise. I dont want to encounter any injury.
Posted Wed, 03/20/2013 - 16:37
This seems hella dangerous if not done correctly
Posted Thu, 04/04/2013 - 18:51
Use a smith machine for easy control of movement and precise lift!!
Posted Sun, 04/14/2013 - 13:51
Guys, ignore thid stupid exercise. It's unnecessarily difficult and puts too much stress on your lower back and legs.
Do seated rows instead. They're easier to youse, you can do them safely no matter what, and they target the muscles better. Arnold did ROWS not this piece of crap exercise.
Posted Fri, 04/26/2013 - 11:26
Arnold actually is shown doing some intense T Bar rows (called close grip standing rows on M&S) in "Pumping Iron".
Posted Sun, 04/28/2013 - 22:43
he did both pull rows and this apparently crap excercise ? this is effective dude
Posted Thu, 04/18/2013 - 07:41
very good workout for back
Posted Fri, 05/10/2013 - 09:56
I do these on my dead lift day, up to 200 pounds now with no problems with my back, none!!, think of the opposite of a bench press, also I can now dumb bell row with 105 pounds 2 sets of 8, I'm 6 foot, I weigh 195, remember to keep your form and use control, very good exercise
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