How to Do Bent-Over Rows


The bent-over row is an effective weight-lifting exercise that is paramount for all back workouts. When performed properly, this move builds width in the upper body, creating that desirable "V" shape. Row yourself into shape by following the steps below.

Things You'll Need

  • Weight bar
  • See your doctor before beginning any weight-lifting routine.

  • Practice the mechanics of this exercise using an empty bar until you get a feel for the movement.

  • Begin by standing over the bar with your feet shoulder width apart and knees slightly bent. Keep your back arched by holding your chest out with your shoulders back. Bend over at the waist, forming a 45 degree angle with your back.

  • Grasp the bar using an overhand grip, with your hands slightly wider than shoulder width. You may adjust the grip (wider or narrower), depending on the areas you would like to focus on. Generally, the wider your grip, the more you will work your back.

  • Raise (row) the bar to your lower abdominals by pulling your elbows back, keeping them tucked in at the sides. Concentrate on your back, doing all of the work while maintaining a 45 degree posture throughout the exercise.

  • Return the bar to the starting position and repeat.

  • Progress slowly. Add weight to your bar once you can perform 12 rows without resting.

  • Use correct form throughout the exercise. Poor form may lead to injuries and will negate the wonderful benefits that bent-over rows provide.

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