Bodyweight Bent-Over Row
Strengthen your back at home with Bodyweight Bent-Over Rows! Build a stronger posterior chain, no equipment needed.
The Bodyweight Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Bodyweight Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Bodyweight Bent-Over Row Variations and Alternatives
How to do the Bodyweight Bent-Over Row
Starting Position:
Stand with your feet shoulder-width apart.
Slightly bend your knees.
Hinge forward at your hips, keeping your back straight and chest lifted. Your torso should be at about a 45-degree angle to the ground.
Let your arms hang straight down in front of you, palms facing each other.
Movement:
While keeping your elbows close to your body, pull your arms up towards your sides. Imagine you are attempting to squeeze your shoulder blades together at the top of the movement.
Keep your elbows at a 45-degree angle; they should not flare out too much.
Focus on engaging your back muscles as you pull.
Return to Start:
Lower your arms back down to the starting position with control, maintaining a straight back and stable body position.
Repetitions:
Aim for 10-15 repetitions, gradually increasing as you build strength.
Breathing:
Inhale as you lower your arms and exhale as you pull your arms up.
Tips:
Maintain a neutral spine throughout the exercise to avoid straining your lower back.
Keep your core engaged to provide stability.
If needed, use a wall or sturdy object for support to maintain balance.
Bodyweight Bent-Over Row FAQs
What muscles does the Bodyweight Bent-Over Row work?
The Bodyweight Bent-Over Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Bodyweight Bent-Over Row?
None. The Bodyweight Bent-Over Row is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Barbell Bent-Over Paused Row, Barbell Supinated Pendlay Row and Bent-Over Back Scapular Extension Adduction.
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