Quick Answer
Bent Over Row is a beginner strength exercise that targets your lats and middle back. It uses a resistance bands. Stand on the center of the resistance band with feet shoulder-width apart and grasp the ends.
Video Tutorial
How to Perform the Bent Over Row
- 1
Stand on the center of the resistance band with feet shoulder-width apart and grasp the ends.
- 2
Hinge forward at the hips while keeping your back flat and core engaged.
- 3
Pull the bands toward your hips by driving your elbows back, squeezing your shoulder blades together.
- 4
Slowly return to the starting position with control.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bent Over Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bent Over Row work?
The Bent Over Row primarily works your lats and middle back. Secondary muscles include the biceps and upper back.
What equipment do I need for the Bent Over Row?
The Bent Over Row needs a resistance bands. You can perform it at home or at the gym as long as you have what's listed.
Is the Bent Over Row suitable for beginners?
Yes. The Bent Over Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bent Over Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bent Over Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.