Skill progressions
Bent-over row technique workout
A practice session for the bent-over row: learn to hold the hinge, groove the pull with your chest supported, then row unsupported with dumbbells and a light bar. Light on purpose. Do it once or twice a week until the bar row looks the same every rep, then use barbell strength workout A. If your lower back hurts, stay with the chest-supported row and see our back pain guide.
Warm-up
- Cat-cow6 slow roundsBeginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
- Hip-hinge practice2 sets of 8, then a 20 to 30 s holdBeginner · Glutes, Hamstrings, Back · 3D demoHold the bottom with your torso at about 45 degrees and your back flatHarder: Dumbbell Romanian deadlift
Groove the pull
- Chest-supported dumbbell row2 sets of 10Beginner · Back, Biceps, Shoulders · 3D demoChest on the pad, elbows back past your trunk, shoulder blades movingHarder: Supported single-arm dumbbell row
Hold the hinge
Rest 90 s
- Bent-over two-dumbbell row3 sets of 8Intermediate · Back, Biceps, Shoulders · 3D demoTorso at about 45 degrees. Stop 2 or 3 reps short of failure, or as soon as your torso starts to riseEasier: Supported single-arm dumbbell rowHarder: Bent-over barbell row
The bar (when ready)
Rest 2 min
- Bent-over barbell row3 sets of 8Advanced · Back, Biceps, Shoulders · 3D demoThe empty bar or a light load, pulled to your lower ribs. Keep the same angle every rep and set the bar down between setsEasier: Supported single-arm dumbbell row
Carry
- Suitcase carry2 walks of 20 to 30 m each sideIntermediate · Abs, Forearms, Back · 3D demoStand tall, without leaning towards the weightEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
Cool-down (optional)
- Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)
Tips
- Pick a torso angle and keep it: when your torso starts rising, the set is over.
- Pull the bar to your lower ribs, and let your shoulder blades move: forward at the bottom, back as you pull.
- Lower back tiring before your upper back? Finish with chest-supported rows, and see our back pain guide if it hurts.
- Breathe out as you pull rather than holding your breath, especially with high blood pressure.
- You're ready for barbell strength workout A when 3 sets of 8 with the bar hold their angle on every rep. Then add 1 to 2.5 kg a session.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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25 minAdvanced8 movesA wallQuestions people ask
How long does the bent-over row technique workout take?
About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, A dumbbell, A bench or box, A barbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 4 of its 8 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.