Bent Over Row

Teaching points

• Position yourself with a wide stance, knees bent and hips flexed forwards
  
  
• Hold the barbell with straight arms, at around knee level with the hands just wider than your knees on the bar and pronated (palms facing down)
  
  
• Keep the back still as you pull the bar in, towards your stomach
  
  
• Return the bar back to the starting position, maintaining control throughout

Variations & progressions

• Perform with the hands in a supinated position (palms facing upwards)

Muscles worked

• Rhomboids
  
  
• Trapezius
  
  
• Biceps Brachii

Alternative exercises

• Single arm row
  
  
• Seated row with a resistance band
  
  
• Seated row machine

Related injuries

• Postural Kyphosis