Getting the Bent-Over Row Right

One of my staple movements when it comes to upper-body day is the bent-over row. It’s a fantastic strength exercise that ticks all the boxes for me, and one I genuinely think everyone should make room for in their routine. Over time, I’ve noticed that a lot of people get the form wrong, and I’ve also noticed that there will always be different opinions. There are over 8 billion people in the world, and more than 180 million of them have gym memberships, so chances are we’ll all see things differently. That said, there are a few rules you have to follow to get this movement right.

When done correctly, the barbell bent-over row is meant to work mainly your upper back, your rhomboids, traps, and lats.

As with anything you want to do right in life, the foundation has to be solid. Positioning is key to getting this movement right and making sure you don’t get injured or end up working the wrong muscles. Hinge locked in, spine neutral, weight balanced. If the position isn’t solid, the row won’t be either

This is where you see a lot of people get it wrong. The elbows should be driving back, the bar should stay close, and there should be no hip involvement. The row isn’t explosive, it’s controlled and intentional. A lot of people move their hips back and forth, and that’s usually the result of using too much weight. Once that happens, emphasis is taken off the back.

There are a few things that completely ruin the exercise, and once you notice them, you’re probably doing it wrong. The first is using momentum and swinging back and forth. Another is changing your torso angle mid-set and letting the arms take over. At that point, it turns into an arm exercise instead of a back one. It doesn’t just look wrong; it automatically changes the muscles that are actually doing the work.

This one is very important, and I’ve been guilty of it myself a few times. Choosing the right weight matters. Not too heavy, but also not so light that it becomes unchallenging. The correct weight is the one you can row without negotiating with your form. If your body has to cheat to complete the reps, the weight is probably too heavy.

Here’s a simple checklist to know if you’re doing it right. One: your back is doing the work. Two: there’s tension from start to finish. Three: your lower back stays stable. If you feel it everywhere except your back, something’s off.