Bent Over Power Row
HingebilateralBeginner
Equipment Needed
Dumbbell, Barbell
Target Muscle Group
Back
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip, and hinge at your hips to lower your torso until it’s nearly parallel to the ground. 2. Keep your knees slightly bent and your back straight, engaging your core for stability throughout the movement. 3. Pull the weights toward your lower rib cage in a powerful motion, driving your elbows up and squeezing your shoulder blades together. 4. Hold the weights at the top for a brief moment, feeling the contraction in your back muscles. 5. Allow the weight to fall back to start position quickly reversing and repeating for the desired number of repetitions.",
