Bent Over Row

Your Position

Starting in a strong standing position (legs shoulder width apart, knees and hips slightly bent and trunk upright over the hips), drive the hips as far back as possible as your stable trunk flexes forward or until your stable trunk position is parallel to the floor.  Head and neck are neutral with arms hanging straight down into the floor.

Target Muscles

Latissimus dorsi, trapezius, Biceps, Deltoids, (Abdominals, Rhomboids, Levator Scapula, Glutes, Hamstrings, Hip Flexors, Quads)

 

Step-by-Step Instructions

  1. In the bent over position, maintain the engagement of the glutes, hamstrings and abdominals as you initiate the ‘row’ by driving your elbows back and through toward the ceiling. 
  2. Maintain the depressed and retracted scapular position throughout the movement pattern.

Common Errors and Their Correction

Low back rounds or arches with the row possible resulting in low back tightness or pain.  Focus on the hips staying engaged by driving back and abdominals engaged without holding the breath.

Trunk lifts or knees bend with the row resulting in possible low back and knee tightness or pain.  Focus on hip and abdominal engagement or lower the external load.