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Bent-Over Rows — Technique Guide

Learn the bent-over row step by step, so your lats and mid-back do the pulling while your lower back stays safe.

The sets 4 sets × 6–8 reps · after each set of rows, rest 1 minute, then head back to the Bench Press

A lifter doing a barbell bent-over row with good form, seen from the side, with dials for the torso and the elbows. Hinged at the hips with the knees softly bent, the back flat at 45 degrees from the floor, the bar hangs on straight arms under the shoulders. The elbows drive up and back past the back, and the bar rises almost straight up to the lower chest. The shoulder blades pinch together at the top for a moment, then the bar goes back down under control to straight arms. The torso stays at 45 degrees the whole time while the elbows bend from straight to about 130 degrees. The lowering takes about twice as long as the pull.45°129°

Technique reference

The row

Tap a position to stop the lifter on it.

As you row, think “Elbows back, squeeze” on the pull, and think “Lower slowly” on the way down.

Setup
  • Feet shoulder-width, soft bend in the knees
  • Hinge at the hips until your torso is around 45° from the floor
  • Brace your core like you’re about to be punched; spine and neck stay neutral
  • Grip the bar just outside shoulder width, palms down
Avoid — the row
  • Rounding your lower back — the leading cause of row injuries
  • Yanking the bar up with momentum (jerking your torso)
  • Pulling to your throat or chin instead of your lower chest
  • Standing up at the top of each rep — the torso angle stays fixed

No equipment? See the Resistance Band Rows guide.

Progressive Overload

How to keep getting stronger on this lift, week after week

Add reps first, then weight. Live inside the 6–8 range. When you hit 8 clean reps on all four sets, make the smallest weight jump you can next session and reset to 6. Then climb back to 8 and repeat.

SessionLoadSet reps
1 95 lb 6 · 6 · 6 · 6
2 95 lb 7 · 7 · 6 · 6
3 95 lb 8 · 7 · 7 · 6
4 95 lb 8 · 8 · 8 · 8 ← top of range
5 100 lb 6 · 6 · 6 · 6 ← +5, reset

Example: bent-over rows starting at 95 lb. Your numbers will differ — the pattern won’t. Only reps with a flat back count.

When it stalls. Log every session — weight, sets, reps. If a number drops two sessions in a row, that’s your body asking for a deload: cut the load about 10% for one week, then resume the climb. “Beat last time” is the whole game — same weight, one more rep; same reps, a little more weight.