A bent-over row is a weight training exercise that targets the latissimus dorsi muscle. The bent-over row is performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended. The weight is lifted towards the hip until elbow bends past 90° and the humerus is in line with the back, then lowered to the original position.

Muscles Worked  when Performing Bent-over Rows

Target Muscles

• Latissimus Dorsi

Synergists

• Trapezius, Middle
• Trapezius, Lower
• Rhomboids
• Teres Major
• Deltoid, Posterior
• Infraspinatus
• Teres Minor
• Brachialis
• Brachioradialis
• Pectoralis Major, Sternal

Dynamic Stabilizers

• Biceps Brachii
• Triceps, Long Head

Stabilizers

• Erector Spinae
• Hamstrings
• Gluteus Maximus
• Adductor Magnus

• Kneel over side of bench by placing knee and hand of supporting arm on bench. 
• Position foot of opposite leg slightly back to side.
  
• Grasp dumbbell from floor.
• Pull dumbbell to side until it makes contact with ribs or until upper arm is just beyond horizontal.
  
• Return until arm is extended and shoulder is stretched forward.
• Repeat and continue with opposite arm.
  

Tips  when Performing Bent-over Rows

• Allow scapula to articulate but do not rotate torso in effort to throw weight up. 
• Torso should be close to horizontal.
• Positioning the supporting knee and/or arm slightly forward or back will allow for proper leveling of torso.

• Overarching the back. The other common error is hyperextending (over-arching) the back. This places an unnecessary strain on the lower back.
• Not wearing a lifting belt. This places an unnecessary strain on the lower back.

Incorrect form may lead to multiple types of injuries including:

• Torn ligaments/tendons in back, biceps.

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways.

A variation of this exercise can be performed using a barbell. This version uses both arms to lift a barbell from the floor to the stomach in a bent-forward position. The hands are kept supinated and the back straight.

Other variations include:

• Bent Over Two-Dumbbell Row
• Barbell Cambered Bar Lying Row
• Barbell Bent-over Row
• One Arm Seated Cable Row
• Cable High Row
• Seated (machine) High Row
• Seated (machine) Row
• Seated Row (Machine) Wide Grip
• Dumbbell Lying Row
  
• Straight Back
• Lever T-Bar Bent-over Row
• Lever T-Bar Close Grip
• Lever Incline Row
• Lever Seated High Row
• Lever Seated Row
• Smith Machine Bent-over Row