How to do a bent-over row

The bent-over row strengthens your upper back, lats and biceps, the pulling muscles that balance all the pushing in push-ups and presses. A strong upper back also helps you stand tall.

Step by step

1. Hold a dumbbell in each hand, or a bar, and stand with your feet hip-width apart and your knees slightly bent.
2. Hinge at your hips, pushing them back, until your torso is about 45 degrees to the floor with a flat back.
3. Let your arms hang straight down from your shoulders.
4. Pull your elbows back and up until your hands reach your ribs, squeezing your shoulder blades together.
5. Lower the weights under control until your arms are straight, keeping your torso still.

Common mistakes the coach checks

• Standing up. Keep your torso at the same angle throughout; standing up turns the row into a shrug.
• Short pull. Pull until your elbows are level with your back and your hands reach your ribs.
• Not quite all the way. Finish each row by squeezing your shoulder blades together.
• Arms not straightening. Lower until your arms are straight to work the full range.
• Dropping the weight. Take a second to lower the weight instead of letting it drop.

Sets and reps

Do 3 sets of 8 to 12 rows. Add weight when you can do 12 clean reps without standing up or jerking the weight.

Make it easier or harder

• Easier: Use lighter weights, or rest one hand on a bench and row one arm at a time.
• Harder: Heavier weights, a pause with your elbows back, or a slower lowering.

Stay safe

Keep your back flat, not rounded, and your neck in line with your spine. If your lower back tires, rest: a tired back is when it starts to round.

More upper body guides

• How to do a push-up
• How to do a knee push-up
• How to do a bicep curl
• How to do a shoulder press
• How to do a lateral raise
• How to do a front raise
• How to do an overhead tricep extension
• How to do a tricep dip
• How to do a pull-up

All 28 exercise guides →