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Bent-Over Row
A hip-hinged row that builds the entire back — lats, mid-traps and the spinal extensors that hold you upright. The hinge is held isometrically with a neutral spine.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3–4
- Reps
- 6–8
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
barbelldumbbell
Set up
- 1Hinge at the hips to ~45°, neutral spine, weights hanging at arm's length.
Do this
- Row to the lower ribs, leading with the elbows
- Squeeze the shoulder blades
- Hold the flat-back hinge perfectly still
Avoid this
- Rounding the back
- Standing up with each rep
- Shrugging
Safety
The static neutral-spine hinge is the safe, bone-positive part of this lift. Never let the back round under the load.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.