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Back

Bent-Over Row

A compound exercise that targets multiple back muscles.

A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

See all variants of this movement→
How to doTips
Body Part
Back
Level
Intermediate
Muscles
Lats
Rhomboids
Traps
Modality
Compound
Direction
Pull
Equipment
Barbell
Dumbbells
Goal
Strength
,
Hypertrophy

How to do:

  1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells.
  2. Hinge at your hips, keeping your back straight, until your torso is almost parallel to the floor.
  3. Let the weights hang directly in front of you, arms fully extended.
  4. Pull the weights towards your lower chest by squeezing your shoulder blades together.
  5. Lower the weights back down in a controlled manner.
  6. Repeat for 8-12 reps per set.
  7. Complete 3-4 sets total.

Tips:

  • Keep your back flat and avoid rounding your spine.
  • Engage your core throughout the exercise.
  • Avoid jerking the weights; use a controlled motion.
  • Use a weight that allows you to maintain proper form.

Similar Exercises

Diverging Seated Row
Mid Row
MTS High Row
Incline Barbell Row
Single-Arm Dumbbell Row
T-Bar Row

Related Guides

Best Back Exercises for Width and Thickness (2026 Guide)
T-Bar Row vs Bent-Over Row vs Seated Cable Row: Which Builds the Best Back?

This exercise in Workout Days

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