Rucking Revolution

BENT-OVER ROW

Step-by-step instructions, common mistakes, and progressions for the Bent-Over Row.

PURPOSE

The bent-over row is a fundamental upper body pulling exercise that builds back thickness and strength while engaging the biceps and core for stability.

Primary muscles: Back, Biceps, Shoulders, Core

Equipment: Barbell, Dumbbells, Kettlebells

Difficulty: beginner

PROGRESSIONS

  1. Supported dumbbell row (one hand on bench)
  2. Bent-over dumbbell rows
  3. Barbell bent-over rows
  4. Pendlay rows (from dead stop)
  5. T-bar rows
  6. Single-arm landmine rows
  7. Inverted rows (bodyweight)

STEP-BY-STEP TECHNIQUE

  1. Stand with feet hip-width apart, hinge at hips
  2. Lower torso until nearly parallel to floor, back flat
  3. Let arms hang straight down holding weight
  4. Pull weight toward lower ribs by squeezing shoulder blades
  5. Keep elbows close to body, not flaring out
  6. Lower weight with control back to starting position

COMMON MISTAKES

  • Rounding lower back
  • Using momentum to jerk weight up
  • Pulling weight too high (to chest)
  • Letting elbows flare out wide
  • Not maintaining hip hinge position

EXERCISE DEMONSTRATION

Person performing bent-over row with dumbbells: flat back, hips hinged, pulling weight toward ribs
Person performing bent-over row with dumbbells: flat back, hips hinged, pulling weight toward ribs

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

0 sets