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Bent-Over Row

Difficulty: ⭐⭐ Intermediatepull

Home Setup

Use heavy household items or resistance bands

Backpack filled with booksWater jugsResistance bands anchored low

💡 Pro tip: Anchor resistance band under feet for stable rowing motion

Gym Setup

Barbell with plates or dumbbells

Safety: Keep back flat and core braced throughout movement

Make It Easier

Regressions for building up strength

1. Inverted Row

barbell + smith machine + TRX

Body angle reduces load and easier to maintain form

2. Single-Arm Dumbbell Row

dumbbell + bench

Supported position reduces lower back stress

3. Resistance Band Row

resistance bands

Lighter resistance and easier to control

Make It Harder

Progressions for advanced athletes

1. Pendlay Row

barbell + weight plates

Dead stop each rep increases difficulty

2. Weighted Vest Inverted Row

weighted vest + barbell

Added external load

3. Single-Arm Barbell Row

barbell + weight plates

Unilateral movement increases stability demand

↕️ Similar Movements

Barbell Deadlift
Similar hip hinge position and posterior chain engagement
Lat Pulldown
Vertical pull targeting similar back muscles
Seated Cable Row
Same horizontal pull pattern with back support
T-Bar Row
Similar rowing motion with different grip angle
Face Pull
Horizontal pull emphasizing rear delts and upper back

Form Checklist

✓Hinge at hips with flat back
✓Pull bar to lower chest or upper abdomen
✓Keep elbows close to body
✓Squeeze shoulder blades together at top
✓Control the descent

Common Mistakes

  • •Rounding the lower back
  • •Using momentum to swing weight up
  • •Standing too upright
  • •Pulling to wrong position on torso
  • •Not achieving full range of motion

📈 When to Progress

When you can do 12 reps with perfect form for 3 sets without lower back fatigue or form breakdown