Bent-over rows are a compound strength exercise that target the muscles of your back, including your traps, lats and rhomboids. Your biceps are also involved in the movement. The basic bent-over row is typically done with a barbell, but there are many versions that use different equipment and hand grips.
Basic Form
All bent-over row variations have the same basic exercise form. Stand with your feet about hip-width apart and lean your torso forward by pushing your hips back. Stick your butt out, keep your back straight and your weight back on your heels -- this helps protect your low back. If you are doing a one-arm bent-over row, use a split stance. Place one leg forward and one leg back then lean forward by pushing your hips back. You can also place one knee up on a bench for support.
Barbell Bent-over Rows
The barbell bent-over row is the most common row version. Stand in the basic form, holding a barbell with an overhand grip, your hands slightly wider than shoulder-width apart. Hang your arms straight down, but maintain a slight bend in your elbows. Squeeze your back, bend your elbows and pull the barbell into your upper abdominal region. Change your hand grip for a different feel to the exercise. For a close-grip row, place your hands about shoulder-width apart. Turn your hands so your palms face up for an underhand bent-over row.
Dumbbell Bent-over Rows
Dumbbells allow you to work each side independently. The basic form is the same as for a barbell bent-over row, except you hold a dumbbell in each hand. In addition to the overhand or underhand grip, with dumbbells, you can use a neutral grip, with your palms facing each other. Add a twisting motion for more variety. Start with your palms facing you and twist as you pull them up so they face each other. Use two dumbbells together or do one at a time.
Machine Rows
Use a cable machine for even more bent-over row exercise variations. Place the cable pulley at the lowest position. Use a straight bar and perform a two-arm bent-over row, or use a D-handle for a one-arm bent-over row. With the D-handle, you can add a twisting movement, the same as with a dumbbell. A Smith machine locks the bar into one path and offers a safety feature -- you can lock the bar at any time if you lose your grip or can't
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