Bent Over Row Video & Instructions

Bent Over Row video exercise guide. On this page you'll learn how to do a Bent Over Row using the correct technique. Below you'll find the Bent Over Row video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

Grab a barbell, load some weight on sit the barbell down in front of you. Stand with your feet at around shoulder width, bend at the knees, 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 you 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.

Tips:

Make sure you bring the bar up to the correct position, so not bring it up to high (to your chest), or to 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 side on in front of a mirror or get a training partner/personal trainer to check your technique.

More Barbell Back Exercises:

  1. Bent Over Row
  2. Reverse Grip Bent Over Row
  3. EZ Bar Reverse Grip Bent Over Row
  4. Close Grip Bent Over Row
  5. One Arm Bent Over Row
  6. Incline Bench Barbell Row
  7. Reverse Grip Incline Bench Barbell Row
  8. Good Mornings
  9. Seated Good Mornings
  10. Barbell Pullover
  11. Barbell Pullover And Press

EXERCISE PROFILE

Primary Muscle(s):
Back
Secondary Muscle(s):
Biceps
Mechanics:
Compound
Equipment:
Barbell

Excercise Pictures