How to Do a Bent-Over Row

The bent-over row is one of the best mass builders for your entire back — but it demands a solid hinge position to protect your lower back. Here’s how.

How to do it

1. Hold a barbell (or dumbbells), feet hip-width.
2. Hinge at the hips (push hips back), knees slightly bent, until your torso is around 45° or lower — back flat.
3. Let the weight hang, then row it to your lower chest/upper stomach, driving elbows back.
4. Squeeze your shoulder blades, then lower under control.

Key points

• Keep your back flat — never round it. Brace your core.
• Row with your back, not just arms; lead with the elbows.
• Don’t jerk or use momentum — control it.
• If your lower back tires first, lighten up or try dumbbell/chest-supported rows.

Quick answers

What does the bent-over row work?

The whole back — lats, mid-back, rear delts — plus biceps and core. It’s one of the best back-thickness builders.

Is the bent-over row bad for your back?

Not if you keep a flat, braced back and hinge properly. Rounding the lower back under load is what causes problems — or use chest-supported rows.

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