Bent Over Row: Step-By-Step Guide for the Barbell Row
Matthew Garabedian
February 5, 2025
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The Split Stance Bent Over Row is a multi- joint exercise with emphasis on the back muscles, the latissimus dorsi (lat) more exactly. The latissimius dorsi is the largest of the back muscles and aids the arm muscles with different pulling movements. Bent over rows is not only good for back hypertrophy but, also improving other exercises such as the pull up and all of its variations.
Perform the one arm row by placing your hand on a box or bench that mid-thigh height or slightly higher and split your feet so your back leg is straight and you’re on your back toes.
Your front leg will have a slight bend. Have your spine in a neutral alignment; neck and chin are slightly tucked. Initiate movement by picking up a dumbbell with a neutral grip and pull the dumbbell into your body. The hand that holds the dumbbell is the same leg that extends back.
Your arm should stay close to your body and your elbow will be in a 90 degree bend. When pulling up on the weight make sure to pull close to your hip area. Lower the dumbbell back down with control. With this exercise there is a common mistake of rotating your torso while pulling up on the dumbbell.
Be sure to keep your chest squared and pointing towards the ground. If this compensation continues to happen, lower your dumbbell weight or try a reverse split stance instead.
Have one hand stabilized with feet parallel, grab your weight
If you are holding the dumbbell with your right arm, step your right leg back so that your back leg has a small bend and your toes are in extension
Keep your back flat so that you’re not rounding your shoulders or sticking your butt out too much
Pull the dumbbell into your body so that your hand is near your hip while keeping your arm close to your body
Be sure to keep your elbow tucked into your side
Keep your chest squared to the floor. Do not let your torso or hips rotate open
Lower the dumbbell back down slowly with control
Reverse Split Stance Row:
is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles.
Bench Supported Row:
is very similar to the split stance row. The exception to this movement is feet positioning.
Renegade Row:
A 3-point row/core progression. This is an advanced exercise. Make sure to select an appropriate weight that allows you to maintain a neutral spine and stable hips.
The Reverse Split Stance Bent Over Row is very similar to the split stance row. The exception to this movement is feet positioning. The set up for this exercise will be the same for the split stance row except that your opposite leg will be in extension. This means if your right arm is pulling the dumbbell back, your left leg will be extended out. This positioning helps you stay in a better alignment. When pulling the weight most people want to rotate their body. Since we are stabilizing our base by having the opposite leg extended this helps our chest stay pointing down towards the ground instead of rotating to the side.
Start off with one hand on a box or bench with feet parallel, grab your weight
If you are holding the dumbbell with your right arm, step your left leg back so that your back leg has a small bend and your toes are in extension
Keep your back flat so that you’re not rounding your shoulders or sticking your butt out too much
Pull the dumbbell into your body so that your hand is near your hip while keeping your arm close to your body
Be sure to keep your elbow tucked into your side
Keep your chest squared to the floor
Lower the dumbbell back down slowly with control
The Bench Supported Row is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles.
There are a few ways to do a supported row but for this exercise video we are showing a single arm row.
To set up for this exercise start with a flat bench and a dumbbell on the ground. For explanation purposes we will be showing the left arm/back doing the exercise.
Your body position will be the following: right arm flat on bench with right knee also on bench. Your back is in neutral with head and neck following.
Your shoulder blades should be pinched together and your butt can be pushed out slightly. Your left leg is extended on the ground but should have a small bend at the knee. Grab the dumbbell with a neutral grip and pull upwards.
Your chest should remain pointing down towards the bench and your elbow/ arm should be grazing past your chest. Lower the dumbbell back down.
Begin by having the right side of your body supported on the bench. Arm is straight and knee is bent
Maintain a neutral spine
Left leg will be extended on the ground with a small bend in the knee
Grab weight and pull towards lower torso
Keep your chest pointing downwards at the bench
Lower dumbbell back down
For the Renegade Row, select appropriate weight dumbbells that will also allow you to have your hands off the ground in the push-up position.
In other terms, you will be pulling the dumbbells up to the rib cage while in the push-up position so you don’t want your knuckles to touch the ground, the hex of the bells will be on the ground.
To begin the exercise, curl your toes under, lock out your knees, and push up to the top of the push-up position.
Your hands will be gripping the dumbbells and your body should be straight. From here, begin by pulling one dumbbell to your rib cage, lower back down.
Repeat on other side. Make sure to keep your hips square and pointing towards the ground, as well as your chest.
Keep your glutes squeezed and your core tight also. This motion can be repeated for the entire set amount or can be alternated.
Also, when putting the dumbbells back on the ground be sure not to slam them, you should always have control of where the dumbbells are.
Begin a push-up position with your hands gripping the dumbbells
Pull the weight up towards the rib cage while maintaining a straight line with your body
Be sure that your hips stay level and you’re not rotating to one side. If this is happening readjust your weight or spread your feet apart wider to make a bigger base
Lower the weight back down with control and repeat on other side
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