The bent-over row is a fundamental pulling exercise that builds postural stability, back strength, and muscle growth. Here's how to execute it perfectly.

Set-Up

• Start with an overhand or underhand grip slightly wider than shoulder-width
• Stand tall with the barbell, then hinge hips back slowly
• Maintain a neutral spine position
• Hinge hips as far back as possible for maximum range of motion

Key Stability Checkpoints:

• Grip the floor with your toes
• Drive knees outward by engaging gluteus medius
• Keep spine neutral, including neck (look at floor, not mirror)
• Brace abdominals
• Pull shoulder blades down and back

Execution Technique:

1. Keep all joints stable except elbows and shoulders
2. Start with arms fully extended
3. Drive elbows toward ceiling
4. Keep bar close to legs
5. Pull bar to belly button or slightly below

Common Mistakes to Avoid:

• Rolling shoulders forward during lowering
• Flaring elbows outward
• Standing too upright (reduces lat engagement)

Form Cues:

• Point elbows behind you
• Squeeze lats during upward movement
• Imagine biceps and forearms are numb to focus on lat engagement
• Maintain core and hip stability throughout movement

For optimal results, focus on stability from ground up and maintain proper form through each repetition. This exercise carries over benefits to other movements and supports overall strength development.

Source: Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8.

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