How to Do the Perfect Bent Over Row (Complete Guide)

Want to master the bent over row — the fundamental movement for back strength and posture? You're in the right place.

Perfect Bent Over Row Technique

The bent over row is a fundamental pulling exercise that strengthens the entire back, improves posture, and builds functional pulling power. ChAIron's AI coaching ensures every rep builds maximum results with perfect form.

Step-by-Step Form Guide

Setup:Hold barbell with overhand grip, hands slightly wider than shoulders
Position:Hinge at hips, keep chest up and back straight
Pull:Drive elbows back, pulling bar to lower chest/upper abdomen
Squeeze:Contract back muscles at top of movement
Lower:Control weight back to starting position with arms extended

Common Mistakes to Avoid

Rounding the back or losing neutral spine
Using too much leg drive or momentum
Pulling to the wrong target area
Not keeping core engaged throughout
Allowing elbows to flare out excessively

AI Coaching Benefits

Spine positioning and back safety
Elbow path and pulling mechanics
Hip hinge depth and stability
Bar path optimization and tempo
Muscle activation and engagement cues

Start AI Coaching

Get real-time form feedback for perfect push-ups

Start Training

Master Your Exercise with AI Coaching

Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!