Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
We are in the process of updating our exercise library. Please excuse missing videos and images for now.

Bent Row

AKA Bent-over row, bent forward row
 
The bent row is a basic back exercise for building horizontal pulling strength.
 
 
Execution
 
Hold the bar with a clean-width grip, arch your back tightly, unlock your knees, and hinge at your hips to bend forward until your trunk is nearing horizontal. Keeping the bar close to your legs, pull the shoulder blades back and down and pull your elbows up to row the bar into your abdomen. Squeeze your entire back tightly at the top of each rep, arching the length of your spine and pulling the shoulder blades back and down. Lower the bar under control to full elbow extension without losing your arched back position.
 
 
Notes
 
The bent row can be performed strictly with a controlled tempo, or with a little body English to put some speed on the bar and then reach the trunk into the bar at the top of the row.
 
 
Purpose
 
The bent row is a basic back strength exercise that helps develop the upper and middle back, and even the lower back through its role in holding the body in position throughout the movement. It will also strengthen the shoulders and arms. It can serve to help develop postural strength, shoulder stability, back arch strength, upper back arch strength in particular, and arm strength for the pull under the bar in the clean and snatch.
 
 
Programming
 
Sets of 5-10 reps are usually appropriate with weight that allows a full range of motion with proper posture.  
 
 
Variations
 
The bent row can be done with a snatch grip, with hands supinated (palms facing forward), and with different trunk angles. It can also be done as a Pendlay row, in which each rep starts with the bar on the floor and the upper back rounded, and then the athlete extends the upper back during the rowing motion.
 
 
See Also
 

Print Friendly and PDF


DVDs, weightlifting, fitness, nutrition, strength, conditioning

The Kono Project DVD - Women
The Kono Project DVD - Women
Bulgarian Training for Seoul 1988 DVD
Bulgarian Training for Seoul 1988 DVD
The Kono Project DVD - Men & Women
The Kono Project DVD - Men & Women
The Kono Project DVD - Men
The Kono Project DVD - Men
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Exercise Demos

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology




Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator