How To Do Bent Over Rows

Bent Over Row

The bent over row is commonly done with a barbell or with 2 dumbbells.

The bent over row is a good…

  • Pulling exercise
  • Should exercise
  • Back exercise
  • Developer of stabilizing strength through the core

Some of the muscles that are involved in the exercise…

  • Posterior Delts
  • Lats
  • Rhomboids
  • Traps
  • Teres Major
  • Teres Minor
  • Infraspinatus

Joints used in the exercise..

  • AC joint
  • Shoulder joint
  • Scapula

When you are starting out you don’t need to use weight you can just use the bar to get the technique down first. Like the deadlift exercise you can do a lot of damage to your back if done wrong; make sure to watch the angle of your back throughout the bent over row. You want to try and get your back parallel to the ground. Use your glutes and hamstrings to stabilize your lower back. Remember when lifting you want to use your back not your hands to lift the bar to your body.

When you are ready approach the bar with your feet shoulder width apart, with your feet close to the bar. Grab the bar with a pronated grip (palms facing down) a little bit past shoulder width. Bend over slightly maintaining a 45 to 65 degree angle with a slight bend in your knees. Pinch your shoulder blades while keeping a neutral spine with your head up and shoulders back. Bring the bar into your hips and lift your fists towards your hips. If you want to work different muscles you can widen your grip and go out a little more than shoulder width. Exhale as you bring the bar towards you and inhale as you go down; this will complete one row.


-Terry Asher

Gym Junkies

I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my eBook, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is for helping people all around the world change their lives for the better.

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  • Seany

    Thanks, the video was great. I’m impressed with the editing.

  • DaleK

    Nice job! Great info! I especially like the common errors & how to correct!

  • Vic

    Thanks Dale! Glad you like the site…

  • anette

    my initial reaction to the video was that i thought you did the movement very quickly. shouldn’t you contract your shoulderblades at the end for contact? and i thought the barbell should be at kneeposition throughout the movement

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  • Chris C

    I used to do the T-bar row with great back size and strength results but years later switched to the safer (for me) one-arm dumbell row. Not as satisfyng as the T-bar row, but good. The bent- over barbell row always scared me since I have a “glass” low back, but I am inspired by your video and reccomendation to try this basic, original back exercise once again, with care taken to make sure I do it perfectly of course!

  • patrick

    Thanks for all your how-to vids vic! They have been really helpful.

  • Vic Magary

    Thanks Patrick! Train hard!