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Getting confident Upper

Bent-Over Row

Pulling work that counteracts hours spent hunched over a phone or desk.

Sets & reps
3 sets of 10 reps
Type
Compound (upper body)
What you need
Dumbbells or barbell
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Lats
  • Traps
  • Biceps
  • Shoulders
  • Lower back

Back (lats, rhomboids), biceps, shoulders

What do these muscles do? →

How to do it

  1. Step 1Stand with feet shoulder-width apart, holding weights in front of your thighs.
  2. Step 2Hinge forward at the hips until your torso is at about a 45° angle, keeping your back flat.
  3. Step 3Let the weights hang straight down, arms extended.
  4. Step 4Pull the weights up toward your lower ribs, squeezing your shoulder blades together.
  5. Step 5Lower the weights back down with control.

Watch it done

A demonstration of the bent-over row from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Rounding the back.
  • Using momentum or jerking the weight up.
  • Standing too upright.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Single-arm dumbbell row with one hand on a bench for support.
  • Use lighter weights and slow the tempo down.
  • Chest-supported row machine — your back is held in place so you can focus on pulling.

Why it's worth doing

  • Helps posture — one of the quickest changes beginners notice.
  • Reduces neck and shoulder tension from screen time.