Proper Positioning on a two arm Bent over Row

Proper Positioning on a two arm Bent over Row

Bent-Over Row, is a strength exercise that works the back muscles. It’s a challenging lift to perform, but it’s one of the most effective exercises for building back strength and size if done correctly.


1. Stand with your feet hip-width apart and dumbbells positioned over your feet. Bend down and grasp the dumbbells with a shoulder-width overhand grip. Assume a  Deadlift position. ( If you do not know this please search on my website) with your back flat and shoulders pulled down and back. With your arms straight, get ready to pull.

Keeping your core tight and back flat, pull your shoulders back to initiate the row and drive your elbows back. The dumbbells should touch or almost touch your body under your chest. It’s OK to use a slight rock to initiate the movement (more on this later).

Fix Your Form

If your torso is at a 45-degree angle (or more), you’re doing it wrong. This is usually due to a lack of core strength or, again, using a weight that’s too heavy. The exercise ends up looking more like a bad version of a Upright row a variation that uses an underhand grip to hit the upper back/ shoulders.

The Fix: Your first solution is to develop a stronger core. Ask for help on positioning the spine or back positions. Use lighter weights.

Don't miss these stories: