Bent Over Row: Step-By-Step Guide for the Barbell Row
Matthew Garabedian
February 5, 2025
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The Waiter’s Bow aka front loaded Good Morning is a great progression when learning the proper way to hip hinge.
What makes this exercise different from a regular good morning is the placement of the work load.
Typically, the work load for a good morning is on the back of the shoulders.
For this exercise the weight will be held in the front, close to the collarbone/upper chest area.
This movement can be favored for a novice lifter for a few reasons. This exercise has an easier set up than a typical good morning again, weight placement.
If you are new to lifting then putting a barbell on your shoulder blades might be intimidating or even just painful. Therefore, making the Waiter’s Bow a better option.
Also, just like the banded good morning this exercise can be used a warm up/ activation before a main lift or as an accessory movement.
To start the exercise, begin by selecting a dumbbell and holding it by the hexes or the ends of the weight.
Arms should be bent and the weight will rest right under your collarbone.
Keep your chest pushed out and shoulders pulled back. Allow your knees to be slightly bent and begin to push your hips back into a hinge position.
Make sure your knees only bend somewhat or this movement could easily turn into a squat.
Maintain a flat back until you reach the perpendicular position.
Stand back up to the start and squeeze your glutes. Repeat for desired reps and be conscious of the 3:1:1 ratio.
Hold a dumbbell at the ends with arms bent and weight tucked against your chest
Pull your shoulders back and push your chest out slightly
Begin your knees a smidge and allow your hips to push back into a hinge
Keep pushing your butt backwards while the chest slowly drops to perpendicular
Return to start positioning and squeeze your glutes at the end
Neutral Spine:
Always maintain a neutral spine throughout the movement. Do not allow your lower back to round, and keep your chest lifted.
Push the Hips Back:
Remember, this is a hip hinge, not a squat. Focus on pushing your hips back while keeping a slight bend in the knees. Your torso should lower as your hips move backward, not down.
Don’t Overextend:
When you return to standing, don’t overarch your lower back. Stand tall, but keep your pelvis tucked and avoid leaning back excessively.
Rounding the Lower Back:
One of the most common mistakes is allowing the lower back to round. Always keep your spine neutral, and do not sacrifice form for more weight.
Squatting Instead of Hingeing:
Ensure you are hinging at the hips, not squatting. If you’re bending your knees too much, you’re losing the benefits of the movement.
Using Too Much Weight Too Soon:
The Waiter’s Bow can be tricky if you load up too much weight early on. Start light to master the movement pattern, then gradually increase the load.
The Barbell Good Morning is a powerhouse exercise that targets the posterior chain—hamstrings, glutes, and lower back. When done correctly, it improves strength, posture, and overall lifting mechanics. Here’s how to do it right and maximize its benefits.
1. Set Up:
Position the barbell on a squat rack around chest height.
Step under the bar, placing it across your upper traps. Grip the bar slightly wider than shoulder-width.
Stand with feet hip-width apart, toes pointing slightly outward.
2. The Hinge:
Take a deep breath, brace your core, and push your hips back—not down—keeping a slight bend in your knees.
Lower your torso by hinging at the hips, not by bending your knees. Maintain a neutral spine (don’t round your back).
Go as low as your mobility allows, ideally until your torso is parallel to the floor.
Keep the bar over your midfoot, chest lifted, and eyes forward.
3. Return to Standing:
Once at the bottom, drive your hips forward and squeeze your glutes to return to standing.
Don’t overextend your lower back at the top—keep your spine neutral.
4. Breathing:
Inhale before you lower the bar and brace your core. Exhale as you return to standing.
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