Back exercise

Bent Over Row

How to do the Bent Over Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. Slowly lower to the starting position.
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Illustration showing the Bent Over Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Bent Over Row

  1. 1 Stand holding a barbell with your palms facing up.
  2. 2 Bend your knees slightly and lean forward by bending at the waist.
  3. 3 Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles.
  4. 4 Slowly lower to the starting position.