Bent Over Row



The bent over row is a weight training workout that effectively treats your back muscles, giving them more endurance and more core strength. It is a versatile exercise for powerlifting and body building that helps you increase muscular mass, and it also aids you in ameliorating your posture. The bent over row routine is one of the training exercises necessary to strengthen your back, and to stretch your bodily muscles. Either barbells or dumbbells can be utilized for the bent over row, whichever you prefer to use, as long as your body can handle the weight.

To perform the bent over row, stand with your feet apart at shoulder width and lower your back to form a natural arch. Grab the bar firmly with both hands by crouching down and extend your knees and hip as if in a deadlift position. Bend your hips forward and your knees until your torso reaches 45 degrees from the ground. Let your arms hanging in a straight line downward. Your torso must be stationary while lifting the bar towards you. Maintain your elbows close to the body, allowing only your forearms to do the work and to carry the weight. For a few seconds, squeeze or flex your back muscles, then gradually lower the bar down back to starting position. That is one whole repetition and repeat as necessary.


The muscles that the bent over row exercise targets are your back muscles, mainly your rhomboids and latissimus dorsi. Secondary muscles that are affected are your biceps, triceps and abdominal muscles.

Your back muscles are going to be stretched as you pull the bar towards you, which leaves them more active and more strengthened. Your biceps, triceps and abdominal muscles are going to be stabilized. Your back is also stabilized, which serves as a maintenance for proper posture. Having stabilized, strengthened back muscles denotes spine stability and less vulnerability to lower-back injuries

Sets and Repetitions

For beginners, assure that you don’t have an existing back pain in performing the bent over row exercise because you may not be able to continue if the pain persists. A repetition of four to eight for two sets is sufficed to get most of this workout. If you are advanced, then a repetition of six to 12 for 10 sets can challenge you.

Related Movements

Here are some exercises that you can associate with the bent over row movement:

  • Squat

  • Leg press

  • Deadlift

Related Foods

Before you carry on with the bent over row movement, remember to eat first around thirty minutes to one hour because your body needs ample energy to cope up with the physical demand of the workout:

  • Oatmeal with fresh fruits

  • Whole wheat toast with cottage cheese

  • Boiled yams and banana

  • Beans, spinach, Greek yoghurt and almonds

Afterwards, drink plenty of water to replenish your body from excessive perspiration, and eat so that your body can regain energy.

  • Sweet potatoes and salmon

  • Omelet with veggies and avocado

  • Grilled chicken and green leafy veggies

  • Boiled eggs with cottage cheese

Celebrity Use

Denver Steyn is a nutrition coach and a personal trainer at Gold Coast, who includes the bent over row as part of his workout. He has spent 10 years of physical training without the use of any drugs such as steroids. He stems out his inspiration from proper food nutrition and continuous training.

Functional Use

There are various manifestations that occur upon achieving the bent over row exercise. You would have an increased muscular mass and metabolism since lifting weights leads to gaining muscular shape and mass. You would also burn calories, resulting to the reduction of body fats, and you would have a more toned body with well-defined biceps and abdomen. The most important manifestation is having a better posture and a stronger back. Good posture makes you physically fit and confident with your daily routines and a strong back with high endurance prevents you to have any back pains.