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Bent Over Row Video Guide

Average: 3.2 (125 votes)
3.2 5 125

Exercise Profile

  • Biceps, Lats, Shoulders
  • Strength
  • Barbell
  • Compound
  • Pull
  • Beginner

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Middle Back Exercises Diagram

Exercise Instructions

  1. Grab a barbell, load some weight on it and set it down in front of you.
  2. 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.
  3. Keeping your back straight, stand straight up so you're holding the bar in front of you against your waist.
  4. 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.
  5. Now pull the bar up to just below your chest.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Then slowly lower back to the start position.
  8. Repeat for desired reps.

​Bent Over Row Tips:

  1. 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).
  2. 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.
  3. 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.
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Comments (28)

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andrew cotton
Posted Fri, 03/23/2012 - 22:36

do you wear a back brace ?

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Posted Tue, 04/03/2012 - 05:15

I do wear one for all back workouts

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Posted Tue, 04/03/2012 - 17:03

He's jerking the weight up at the top of the motion. Good way to get injured.

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Posted Mon, 04/09/2012 - 06:22

can a T-bar machine be used? will that help to keep my back straight?

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Posted Mon, 04/23/2012 - 14:10

What angle should my back be to the ground? 45Degree? or more/less parallel with the ground?

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Posted Sun, 09/09/2012 - 10:42

His back's not straight?!

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Posted Sun, 09/16/2012 - 16:39

Is there alternative to this?

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Posted Wed, 09/19/2012 - 14:16

Pendaly? (not sure if thats the correct spelling) Rows are far more superior option

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Posted Sat, 10/27/2012 - 14:45

It seems he is not bringing up the bar bellow the chest, but to his stomach!!

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Posted Sun, 01/27/2013 - 09:27

Is there an alternative to this exercise. I dont want to encounter any injury.

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Posted Wed, 03/20/2013 - 16:37

This seems hella dangerous if not done correctly

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Posted Thu, 04/04/2013 - 18:51

Use a smith machine for easy control of movement and precise lift!!

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Max Jabbour
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.

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David B
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".

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Posted Sun, 04/28/2013 - 22:43

he did both pull rows and this apparently crap excercise ? this is effective dude

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rahul sen
Posted Thu, 04/18/2013 - 07:41

very good workout for back

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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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Posted Thu, 12/19/2013 - 14:04

thanks for tip i am same stature so any time some sayssome tihng it help

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Posted Wed, 06/19/2013 - 15:49

Would doing this with a supinated grip work different muscle groups?

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mnsjason's picture
Posted Wed, 06/19/2013 - 17:37

There is a tendency to use biceps/shoulders when you approach this with and underhand grip. Just make sure you're focusing on your back, as you don't want arms to be doing the lifting in this movement.

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Posted Thu, 08/15/2013 - 05:01

Its better to stand with bar, then bend over (back straight) untill just above knee then pull bar up along thighs (not resting on thighs though)

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Posted Tue, 10/22/2013 - 17:35

No free weight barbells at my gym sadly, what is a good replacement I could do with dumbbells possibly?

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Posted Tue, 10/22/2013 - 17:35

No free weight barbells at my gym sadly, what is a good replacement I could do with dumbbells possibly?

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Zoe McMurtrie
Posted Wed, 06/25/2014 - 00:40

This guy is pulling the bar towards his stomach. Is this correct?

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Posted Wed, 07/02/2014 - 05:44

Everyone needs to stop rating exercises. No exercises are bad, but it is your form that is.

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Posted Mon, 07/07/2014 - 10:07

i was wondering is there any other alternative exercise i can do instead of bent over barbell ?

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Posted Sat, 11/08/2014 - 04:58

Hi Steve!

Is there any alternative for bent over row?

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Posted Thu, 11/20/2014 - 15:53

Do not flare out your elbows. Doing so puts emphasis on the rear delts.

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