Bent-Over Row

Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.

Setup

Hinge to roughly 45 degrees with a flat back, weight hanging under the shoulders. For single-arm: one knee and hand on a bench.

How to do it

1. Pull the weight to the lower ribs, leading with the elbow.
2. Squeeze the shoulder blade toward the spine at the top.
3. Torso stays still — no heaving up to meet the bar.
4. Lower fully under control to a long arm.

Common mistakes

• Standing up as you pull (using the lower back as a lever).
• Shrugging the shoulder toward the ear.
• Short pulls that never reach the body.

Scale it

Easier: Chest-supported row on an incline bench, or lighter single-arm rows.

Harder: Heavier load with a strict pause at the top.

Pairs well with