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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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How to dose it
- 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
This is the most advanced version.