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Strengthadvanced
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.
Silent demonstration
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
Written exercise guide
Bent-Over Row
Set up
- Hinge at the hips to ~45°, neutral spine, weights hanging at arm's length.
Movement cues
- 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
Use the trunk position and load agreed for you. Reduce or stop the movement if you cannot maintain that position or pain develops; a technique cue does not remove injury risk.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.