Bent Over Row Overhand Grip
Strengthens the back, glutes, and legs, while improving overall lower body stability
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes, adductors. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — stand with feet wider than shoulder-width apart, toes pointing outward, and hold a barbell with an overhand grip.
- Step 2: Initiation — engage the core, squeeze the glutes, and slightly bend the knees.
- Step 3: Main movement — hinge at the hips, keeping the back straight, and lower the torso until it's almost parallel to the ground.
- Step 4: End position — hold for a brief moment, then lift the barbell up to the shins.
- Step 5: Return — slowly lower the barbell back down to the starting position, keeping the core engaged and the glutes squeezed.
- Step 6: Breathing reminder — exhale on contraction, inhale on release.
- Step 7: Safety note — avoid rounding the back or using momentum to lift the barbell.
Equipment
- Barbell
Coaching tips
Benefits
Strengthens the back, glutes, and legs, while improving overall lower body stability
Common mistakes
Not keeping the core engaged, rounding the back, and using momentum
Make it harder
Increase the weight on the barbell or add more reps
Make it easier
Reduce the weight on the barbell or use a support for the back
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.