Bent Over Row Exercise Instructions With Video Guide

The bent over row exercise, also known as the barbell row, will strengthen and build muscle on the upper back. You can look forward to a V-taper body, better posture, and an insanely strong back.

The benefits of barbell rows are inspiring. Ultimately, the bent over barbell row is a top contender for the best exercise to for building upper back strength, thick spinal erectors, and wide lat muscles.

Bent Over Row (Pendlay Row) Video

The following video demonstrates proper form for the bent over row exercise variation, Pendlay rows.

Bent Over Row Basics

Primary Muscle(s):	Latissimus Dorsi
Secondary Muscle(s):	Biceps Brachii Erector Spinae Infraspinatus Lower Trapezius Middle Trapezius Rear Deltoids Rhomboids Teres Major
Mechanics:	Compound
Main Equipment:	Barbell
Supplemental Equipment:	None
Optional Equipment:	Chalk

Bent Over Row (Pendlay Row) Instructions

Below are step-by-step instructions on how to perform each part of the exercise. To ensure that your form is as pristine as possible, I recommend also checking out these tips for Pendlay rows.

1. Bent Over Rows Setup. Throughout the duration of the exercise, the bar will start and end on the floor following each rep.
   • Lower Torso to Parallel. While you are standing in front of the bar, lower yourself down from the waist. When in position, your torso should be parallel to the floor.
   • Grip the Bar. When you are doing the bent over rows, both hands should use an overhand grip. Make sure to grab the bar using a wider-than-shoulder width, so that your elbows will form a right angle when you complete the concentric (at the top of the rep). For most, this means putting your pinkies around the outer rings of the barbell.
   • Body Position Relative to Barbell. Place the barbell directly under the location of your shoulder blades. In addition, make sure the bar is placed over your feet and close to your body.
   • Foot, Leg, and Hip Position. Stand with both of your feet shoulder-width apart and parallel to each other. In addition, slightly bend your knees and push your hips outwards. It is very important to note that your hips and knees should not move during the lifting portion of the row.
   • Shoulders Rolled Forward. You want your shoulders rolled forwards so that you will be able to powerfully retract them and arch your back, once you begin the lift.
   • Look at the Floor. With your shoulders rolled forward, you should focus your attention on the floor, while hanging your arms straight to the floor.
2. Prepare for Lift Off. Now that you are in the starting (and ending) position, I'll explain what to do right before you begin to pull the weight.
   • Ensure Comfort. Make sure you are comfortable (enough) before starting the exercise. Although the proper position may not feel natural when first starting out, you should feel comfortable in your stance (i.e., no extreme aches or pains).
   • Feel the Weight Out. While you are comfortably in the starting position, get a feel for the weight of the bar ? by rolling or slightly pulling up on the barbell. This way you are familiar with the weight, physically and mentally.
3. Blast Off. Bring your shoulder blades together to arch your upper back while squeezing your back muscles as you bring your elbows past the torso. This lift should be performed by explosively pulling the barbell in a straight line from the ground to the bottom of your chest.
   • Retract Shoulders Blades and Arch Upper Back. The pulling starts with the retraction of your shoulder blades, which tightens up your back muscles and puts your upper back into an arch.
   • Head Position. With your back arched and remaining parallel to the ground, your head should be facing forward as you begin lifting.
   • Pull Elbows. Don't think of lifting with your hands, as this will make it difficult to properly execute the lift and stimulate the back muscles. Rather, think of them as hooks connected to your back muscles: while gripping the barbell with your hands, focus on lifting the bar by pulling the top of your elbows up towards the ceiling (and of course contracting your back muscles).
   • Accelerate Barbell to (Bottom of) the Chest. This is meant to be an explosive movement. So you should contract your muscles hard to rapidly pull the barbell directly to the bottom of your chest (specifically, to the xyphoid process).
   • Lower the Bar. The repetition is not complete until you have finished lowering the bar all the way to a dead rest on the floor. You do not have to lower it slowly, but you must be able to control the weight.

Are Pendlay Rows Right For You?

This Exercise is For Beginners, Intermediates, and Advanced Lifters. The bent over row is great for the beginner and the advanced lifter alike. Although it is demanding, it works to build a base of strength for functional body movements while developing all the muscles of the back.

The bent over row, especially the pendlay row variation, will not only help improve the muscular development of your back. But it will also help you improve the numbers for the other pulling exercises such as deadlifts and power cleans.

Share |

^Top of Page