Bent Over Row Machine

Bent Over Row Machine gif

Coach's Tips

The bent-over row machine lets you target your back muscles while leaning forward. It’s easier to keep good form compared to dumbbells or barbells.

1. Stand on the machine or place your chest on a pad that allows you to lean forward (depending on the equipment type).

2. Position your feet shoulder-width apart and slightly bend your knees.

3. While leaning forward, grab the handles and extend your arms downward to start.

1. Pull the handle towards your body by pulling your elbows back.

2. Squeeze your shoulder blades together and strongly contract the upper and middle back.

3. Maintain the angle of your upper body while engaging your core to keep your lower back still.

4. Slowly extend your arms and return to the starting position.

Exhale when pulling the handle, and inhale while extending your arms and turning.

1. Maintain a neutral position to avoid rounding your back.

2. Choose an appropriate weight, as setting it too heavy can cause your upper body to lift or sway.

3. Keep your gaze on the floor or slightly ahead to avoid tensing your neck.

Curious about a Back workout plan that includes the Bent Over Row Machine