The Bent Over Row is used to strengthen and develop various muscles in the back. Which muscles are targeted depend on the form. It is a good exercise for overall strength and size. the bent Over Row can ber performed with a barbell, dumbells , or a variety of machines. Our example is shown with a G9S Home Gym lower pulley cable.
START by attaching a straight bar to the lower cable of your home gym or pulley machine. Face the weight stack and grab the bar with an underhand grip. Stand about two feet away from the pulley abd bend at the waist approximately 45 degrees - keeping your lower back slightly arched and your knees bent.
Pinch your shoulder blades together behind you, then pull the bar towards your abdomen until the base of your hands make contact with your torso. Keep your ellbows close to your sides.
Pause then return to the starting position.
Variations of the Bent Over Row include:
