Bent Over Rows
Quick answer
Bent Over Rows is a beginner compound barbell exercise that mainly works the middle back, with the lats, shoulders and lower back assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
Secondary
How to do Bent Over Rows
- 1
Stand with feet shoulder width apart holding a barbell or EZ bar in an overhand grip. Your hands should be shoulder width apart on the bar.
- 2
Keep your back straight and bend over at the hips until your back is almost parallel with the floor. This is your starting position.
- 3
Keeping the rest of your body stationary and your elbows in, row the barbell up towards your body. Focusing on contracting your back muscles as you do so.
- 4
Hold the contraction at the top for a second then slowly return to the starting position.
Form cues
- This exercise is not recommended for people with back problems.
- Don't swing or bounce your body when performing this exercise.
- Keep your back straight as you raise the barbell.
- Perform the reps slowly and in a controlled manner.
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