What is the Bent Over Row?
The Bent Over Row is a fundamental and key exercise for building a strong, well developed and defined back. It is a compound movement meaning it works multiple different muscle groups in one go making a time efficient and effective way to target your back muscles. As it engages so many muscles in the back specifically the latissimus dorsi, trapezius, rhomboids, and posterior deltoids it is a essential lift for anyone who is looking to build their overall pulling strength and posture. The lift involves pulling a weight towards your torso while you hinge at your hips and maintain a flat back.
Although in this guide we will be looking specifically a the Bent Over Row with the Barbell, the exercise is very versatile and can be trained with a range of different equipment including barbells, dumbbells and even cables. The Bent Over Row also really helps prevent muscle imbalances, especially if you work on alot of pressing movements such as bench press. This exercise is often overlooked by people love pressing movements and many gym goers naturally tend to gravitate towards what is visible to them when they look in the mirror such as front delts, chest and biceps. Training in this way creates muscle imbalances making it very important to train exercises like the bent over row to restore balance.
Performing the Bent Over Row for the first time can be intimidating and may feel difficult to get your head around and master. Do not let this discourage you, after reading this guide you will feel much more confident trying the Bent Over Row and with practice you will soon be a pro in no time. In this guide we will show you step by step how to perform the bent over row effectively and with correct form.
What muscles are trained in the Bent Over Row?
The Bent Over Row is a compound exercise which means it targets multiple muscle groups at once. As the movement involves pulling in a bent over position it mainly trains the back muscles, but their is also some supportive muscles to assist in the movement such as core for stability. Below is a breakdown of the key muscles worked in the Barbell Bent Over Row:
Primary Muscles
Lats (Latissimus Dorsi)
This is the largest muscle on your back which cover the middle of your back and stretches down to the sides of your torso. In the Bent Over Row the Lats are responsible for pulling your arms towards your body.
Rhomboids
The Rhomboids are the muscles located between your shoulder blades and are one of primary muscles engaged during the Bent Over Row. Their role is to draw you shoulders inwards and squeeze your upper back together. They also work as stabilisers for your upper back and help maintain good posture, this is especially important as you lift heavier weights.
Trapezius
The Traps are the muscles is the diamond shape muscle which is across your upper back, neck and shoulders. This muscle plays multiple rows in the Bent Over Row but they mainly work by stabilising your shoulders and providing assistance to the rowing movement.
Secondary Muscles
Rear Deltoids
The rear deltoids are the muscles which are found on the back of your shoulder. Their role is to assist in the pulling of the weight and they also work as stabiliser for the upper arms. By strengthening these muscles you will have better posture and more muscle balance as they counteract the forward pull from the chest.
Forearms
Your forearms also pay a role in the Bent Over Row. They are needed for gripping and holding the bar. When holding the barbell your forearms are forced to engage and stay tight.
Biceps
The biceps act as a a supporting muscle by contracting to assist in the bending of the elbows as you pull the bar towards you.
Core
Your core plays a very important role. They work as stabilisers to help maintain a neutral spine and keep your torso stable. Having a strong core is crucial for maintaining good posture and preventing injury.
Step-by-Step: How to perform the Bent Over Row
Follow these steps to perform your Bent Over Row safely and with good form:
Step 1: Setting up
Start by choosing a weight you are comfortable with. If it is your first time performing the lift it is best to begin with just the barbell without any plates.
- Place the barbell in front of you
- Start with your feet positioned hip width apart which is ideal for most people. Shoulder width is also fine if it feels more comfortable but I would recommend trying hip width first.
- Grip the bar slightly wider than shoulder width using an overhand grip. You can also perform this exercise with an underhand grip but involves biceps more. In this guide the focus is on the overhands grip variation.
- Keep the bar close to your shins without scraping them, similar to the start of a Deadlift. This sets you up for a controlled lift.
Step 2: The Positioning
In this step we will ensure we have the correct positing before we start our lift.
- Bend slightly at the knees while hinging at the hips, maintaining a flat back and keeping chest up.
- Lower torso until you reach an approximately 45 degree angle to the floor. You can lower torso a little more if you find it more comfortable but ensure it is slightly above.
- Engage core and pull your shoulder blade backs while maintain a neutral spine
Step 3: The Lift
Now that you have the positing and set up ready you are all set to perform your lift.
- Take a deep breath and brace your core
- Pull the bar towards you belly or upper stomach and let it touch lightly, at the top of the movement squeeze you shoulder blades together
- Lower the bar with control while maintaining tension in the back throughout
- Repeat for number of reps
The key to points remember are:
- Avoid using momentum
- Maintain a neutral spine throughout
- Reset at the bottom if needed for good form and posture
If you follow all of these steps you have now completed a perfect Bent Over Row with good technique.
For a great visual guide I recommend checking out this quick video by Tony Gentilcore: