Bent-Over Rows
The Bent-Over Rows is a barbell exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bent-Over Rows
- 1Stand with your feet about hip-width apart behind the barbell, push your hips back, bend your knees slightly, and lean your chest forward with a flat back while grabbing the bar a bit wider than shoulder-width. Keep your neck in line with your body, tighten your abs, and let the bar hang straight down under your shoulders.
- 2Pull the bar up toward your lower ribs by driving your elbows back and squeezing your shoulder blades together, then lower it slowly until your arms are straight again. Breathe out as you pull the bar up, breathe in as you lower it, and keep the movement smooth and controlled without using your hips to swing the weight.
Coach tips
- Keep your back flat and chest slightly up the whole time so you don’t round your lower back.
- Think about pulling with your elbows, not your hands, to feel it more in your back and less in your arms.
- Start lighter than you think you need, and only add weight when you can control the bar without jerking or bouncing.
Train upper back smarter
One rep, one set. Hypro turns the Bent-Over Rows into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bent-Over Rows weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bent-Over Rows fits right into proven hypertrophy and strength templates.
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