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Written by Jeff Behar, MS, MBA
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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
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
Form when Performing Bent-over Rows
- 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.
Common Errors when Performing Bent-over Rows
The following errors are potentially dangerous and can result in injury.
Avoid them at all costs.
- 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.
Possible Injuries when Performing Bent-over Rows
Incorrect form may lead to multiple types of injuries including:
- Torn ligaments/tendons in back, biceps.
Bent-over Row Variations
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
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