Bent-Over Row

About the movement

A horizontal pull that thickens your mid and upper back. Bent-over rows build the muscle that makes your back look strong from the side.

How to do it

1. 1

   Hinge at your hips until your torso is near 45 degrees, back flat, knees slightly bent.

2. 2

   Grip the bar shoulder-width, palms facing you or the floor.

3. 3

   Row the bar to your lower ribs, driving your elbows back and squeezing your shoulder blades.

4. 4

   Lower the bar until your arms are fully extended, keeping your torso angle fixed.

Form tips

• •Keep your torso angle constant; do not use your hips to heave the weight.
• •Row to your ribs, not your chest, to hit the mid back.
• •If your lower back rounds, reduce the weight.