1 / 6Bent-over Row
Rowing a barbell to your stomach while bent forward builds a thick, strong back and teaches you to hold a flat back under load.
BackBiceps
- Level
- Intermediate
- Equipment
- Barbell
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Hold a barbell with an overhand grip, feet hip width apart.
- 2Hinge at the hips until your torso is nearly parallel to the floor.
- 3Pull the bar to your lower ribs, squeezing your shoulder blades.
- 4Lower the bar with control.
Common mistakes
- Standing up more with every rep
- Rounding the back
- Jerking the bar with the whole body
Tips
- Hinge until your torso is close to 45° or lower
- Pull the bar to your belly button
- Pause and squeeze your shoulder blades at the top
Questions
Is it hard on the lower back?
Holding the bent position works the lower back. Start light; if your back tires first, try a chest-supported row.
Overhand or underhand grip?
Overhand works the upper back more; underhand adds biceps. Both are fine.
More Back exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free