All Exercises
Bent Over Row
Strengthens the back and biceps through a horizontal pulling motion while reinforcing a flat-back hip hinge.
Last updated
Main Muscles
- Back
Supporting Muscles
- Abs
- Shoulders
- Arms
Workouts with this exercise
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How to perform
- Stand with feet hip-width apart and hinge forward at the hips, holding an AguaForce weight with both hands, back flat
- Let the weight hang below your chest with arms extended
- Pull the weight up toward your lower ribs, driving your elbows back
- Lower the weight back down with control and repeat
Tips
- Keep your back flat and core braced throughout
- Squeeze your shoulder blades together at the top of each row
Bent Over Row FAQ
What muscles does the bent over row work?
The bent over row mainly works your back, with your abs, shoulders and arms supporting the movement.
How much water should I put in the weight for the bent over row?
Fill one AguaForce weight to about 6–11 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the bent over row should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.