How To Perform The Bentover Row

Bentover Rows are a classic exercise to strengthen the back and biceps, and can help to improve posture and upper body strength.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): back, shoulders, biceps, core

Equipment: resistance band, dumbbells, kettlebells, or barbell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Maintain neutral spine, keep the front of the ribcage down throughout (don’t hyperextend the lower back), exhale to “row”, knees can be slightly bent

Before starting:

Be sure to use a weight that is not too heavy.

1. Start with feet hip width apart, with lots of weight on the heels

2. While holding the weight, hinge forward at the hips, engage your core to do so

3. Keep core engaged throughout the exercise and maintain good breathing

Lower the weight if you're unable to do so with good form.