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Bent-over row – how to do it right

Back straight, pull elbows back close to your body.

This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.

How to do it

  1. Hips back and lean forward ~50°.
  2. Back straight with soft knees.
  3. Pull elbows close to your hips.

How long?

40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. With dumbbells; BLOX remembers your weight.

If something niggles

Back acting up? Then do Supported one-arm row instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.

In BLOX

Part of these blocks: Full body easy, Full body medium, Full body hard, Full body compact, Strong upper body, Strength compact. BLOX builds your workout from them – based on your time, energy and how you feel today.

Similar exercises

Supported one-arm rowFree hand on a chair or sofa, pull your elbow to your hipEisenhorn lat pulldownPull the bar in front of your head to your upper chest, never behind the neckEisenhorn rowBent over, pull the bar to your bellySingle-arm kettlebell rowFree hand on your thigh, pull your elbow to your hipBand pull-apartArms at shoulder height, pull the band apart, squeeze your shoulder bladesBand face pullBand at head height, hands to your ears, elbows high

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  2. Open the test link
  3. Get BLOX from Google Play

iPhone: TestFlight installs first, then BLOX.

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