Bent-Over Row

Intermediateupper-body

Hinge at the hips, flat back, knees slightly bent.

Hinge forward and pull the weight to your lower chest. Builds a thick, strong back and improves posture.

Key points

•Hinge forward to roughly 45 degrees
•Arms hang straight down to start
•Pull to your lower chest / upper belly
•Squeeze shoulder blades together at the top

Practice with Coach Marcus

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Perform the movement, pause, repeat. Your coach speaks every 15 seconds.

Theory & Technique

The bent-over row is the most effective free-weight exercise for back thickness and strength. It targets the lats, rhomboids, rear deltoids, and biceps, while your lower back and core work hard to maintain the hinged position. Hinge forward at the hips until your torso is roughly 45 degrees from vertical, maintaining a flat back. Let the weight hang at arm's length, then pull it toward your lower chest by driving your elbows back and squeezing your shoulder blades together. Lower under control and repeat. A common mistake is standing too upright, which turns it into a shrug — stay hinged and let your back do the work.

Fun Fact

Studies show that the bent-over row activates more muscle mass than any machine row variation — it's the single best exercise for building a strong, injury-resistant back!

Watch the real thing

Learn from real coaches first. Your live scoring compares you to the reference figure above; these videos are for learning, and stay with their creators on YouTube.