How to Do Bent-Over Row Variations: A Complete Guide

Why Bent-Over Rows Matter

Let’s face it – if you’re serious about building a strong back, you can’t skip bent-over rows. They’re a staple in pretty much every strength training program out there.

But doing the same old barbell rows exercise week after week can get boring fast. Plus, mixing things up isn’t just more fun – it might actually help you see better results.

Recent studies show that changing your exercises can boost muscle growth and strength gains. So, let’s dive into some bent-over row variations that’ll keep your workouts fresh and your back muscles growing.

Anatomy of the Back: What You’re Working

Before we dive into the exercises, let’s quickly cover the main muscles you’ll be targeting:

• Latissimus Dorsi (Lats): The large, fan-shaped muscles on either side of your back
• Trapezius (Traps): The diamond-shaped muscle that runs from your neck to mid-back
• Rhomboids: The muscles between your shoulder blades
• Rear Deltoids: The back part of your shoulder muscles
• Erector Spinae: The group of muscles that run along your spine
• Biceps: While not a back muscle, they’re heavily involved in rowing movements

Understanding which muscles you’re working on helps you focus on proper form and muscle worked during each exercise.

The Classic Barbell Bent Over Rows

How to Bent Over Barbell Row with Ashley Horner (Video Credit: Ashley Horner YouTube Channel)

Before we jump into the variations, let’s quickly review the standard bent-over row:

• Load up a barbell and stand with your feet shoulder-width apart.
• Bend at your hips and knees, lowering your torso until it’s almost parallel to the floor.
• Grab the bar with an overhand grip, hands just outside your legs.
• Pull the bar to your lower chest, keeping your elbows close to your body.
• Lower the bar back down with control.

This move hits your lats, traps, rhomboids, and rear delts all at once. It’s a powerhouse exercise, but it’s not the only way to row.

Pro Tip: Think about pulling your elbows behind you, not just lifting the weight. This helps engage your back muscles more effectively.

Sets and Reps: 3-4 sets of 8-12 reps for muscle building, or 4-5 sets of 4-6 reps for strength.

Dumbbell Bent-Over Row: One Arm or Two

Why Try It

Dumbbells set let you work each side of your body separately, which is great for fixing muscle imbalances. Plus, the neutral grip is easier on your wrists.

Bent Over Dumbbell Row (Video Credit: Daniellagimodierept YouTube Channel)

How to Do It

For the single-arm version:

• Grab a dumbbell in one hand.
• Put your other hand and knee on a bench for support.
• Pull the dumbbell up to your side, leading with your elbow.
• Lower it back down slowly.
• Do all your reps, then switch sides.

For the double-arm version, just hold a dumbbell in each hand and skip the bench.

Pro Tip: At the top of the movement, try to touch your elbow to your hip for maximum contraction.

Sets and Reps: 3 sets of 10-12 reps per arm for single-arm rows, or 3 sets of 8-10 reps for double-arm rows.

Gorilla Bent Over Row: Unleash Your Inner Ape

What’s Special About It

This one’s a mix between a kettlebell row and a Pendlay row. It’s great for building power and core stability.

Dumbbell Gorilla Row (Video Credit: Degree Fitness Seaforth YouTube Channel)

Step by Step

• Put two kettlebells on the floor in front of you.
• Stand with your feet wider than shoulder-width.
• Bend down and grab the kettlebells.
• Pull one kettlebell up, keeping your back straight.
• Lower it back down, then do the other side.
• Keep alternating until you’ve done all your reps.

Pro Tip: Keep your head in a neutral position, looking at the floor a few feet in front of you to maintain proper spine alignment.

Sets and Reps: 3 sets of 8-10 reps per arm.

T-Bar Bent Over Row: Fixed Path, Big Gains

Why It’s Awesome

The fixed path of the T-bar setup means you can focus more on pulling and less on balancing. Many people can lift more weight this way, which is great for building strength.

How To T-Bar Row The Right Way! (BACK BUILDER!) (Video Credit: Mind Pump TV YouTube Channel)

How to Do It

• Set up a landmine attachment or T-bar machine.
• Stand straddling the bar, facing away from the pivot point.
• Bend forward and grab the end of the bar.
• Pull the bar towards your lower chest.
• Lower it back down with control.

Pro Tip: Experiment with different handle attachments to vary your grip and muscle emphasis.

Sets and Reps: 3-4 sets of 8-12 reps.

Incline Bench Dumbbell Row: Chest-Supported Power

The Benefits

By leaning on an incline weight bench, you take the momentum out of the equation. This means your back muscles have to do all the work – no cheating allowed!

How to Do Incline Dumbbell Rows (Video Credit: Chris and Eric Martinez YouTube Channel)

The Steps

• Set a bench to a 45-degree angle.
• Lie face-down on the bench with a dumbbell in each hand.
• Let your arms hang straight down.
• Pull the dumbbells up to your sides.
• Squeeze your shoulder blades together at the top.
• Lower the weights back down slowly.

Pro Tip: Adjust the bench angle to target slightly different areas of your back. A steeper incline hits your upper back more.

Sets and Reps: 3 sets of 10-12 reps.

Underhand Barbell Row: Bicep-Friendly Back Builder

What’s Different

Flipping your grip to underhand (palms facing up) shifts some of the work to your lower back and biceps.

Underhand Barbell Row Correctly | RAW HQ (Video Credit: RAW Fitness Headquarters YouTube Channel)

How to Row It

• Set up like a regular bent-over row, but grab the bar with your palms facing up.
• Pull the bar to your lower sternum.
• Focus on squeezing your lats and biceps.
• Lower the bar back down with control.

Pro Tip: Keep your elbows close to your body throughout the movement to maximize bicep engagement.

Sets and Reps: 3-4 sets of 8-10 reps.

Wide-Grip Bent-Over Row: Spread the Love

Why Go Wide

A wider grip hits your upper back muscles (like your traps muscle) a bit more than a regular grip.

How to Do the Wide-Grip Barbell Row (Video Credit: Amanda Capritto YouTube Channel)

The Technique

• Set up for a regular bent-over row, but grab the bar with your hands outside the knurling.
• Pull the bar to your sternum, focusing on squeezing your shoulder blades together.
• Lower the bar back down slowly.

Pro Tip: Focus on squeezing your shoulder blades together at the top of the movement.

Sets and Reps: 3 sets of 10-12 reps.

Pendlay Row: Power from the Floor

What Makes It Special

You start each rep from a dead stop on the floor. This builds explosive power and strength.

Perform a Pendlay Row (Video Credit: The Physio Fix YouTube Channel)

How to Pendlay

• Set the bar on the floor and bend over to grab it (back almost parallel to the floor).
• Explosively pull the bar to your chest.
• Lower it all the way back to the floor.
• Pause, reset, and repeat.

Pro Tip: Use bumper plates or position the bar on blocks if you struggle to maintain a flat back from the floor.

Sets and Reps: 4-5 sets of 3-5 reps, focusing on power and speed.

Deficit Pendlay Row: Extra Range, Extra Gains

The Added Challenge

By standing on a raised platform, you increase your range of motion. This means more work for your muscles with each rep.

Deficit Pendlay Row (Video Credit: Attila Marton YouTube Channel)

The Steps

• Stand on a weight plate or small platform with the bar on the floor below.
• Perform the Pendlay row as described above but with the extra range of motion.

Pro Tip: Start with a small deficit (1-2 inches) and gradually increase as you get stronger and more flexible.

Sets and Reps: 3-4 sets of 6-8 reps.

Inverted Row: Use Your Bodyweight

Why It’s Great

No weights are needed! This bodyweight exercise still hits all the same muscles as a bent-over row.

Inverted Rows (Video Credit: The Active Life YouTube Channel)

How to Do It

• Set a bar in a squat rack machine at about waist height.
• Lie under the bar and grab it with an overhand grip.
• Keep your body straight and pull your chest to the bar.
• Lower yourself back down with control.

Pro Tip: Elevate your feet on a bench to make it harder. To make it easier, bend your knees and keep your feet on the floor.

Sets and Reps: 3 sets of as many reps as you can do with good form.

Pull-Up: The Ultimate Upper Body Pull

Why Include It

While not strictly a row, pull-ups work many of the same muscles and are an essential back-builder.

How To Do The Perfect Pull Up (Video Credit: CHRIS HERIA YouTube Channel)

The Technique

• Grab a pull up bar stand with an overhand grip.
• Hang with your arms fully extended.
• Pull yourself up until your chin is over the bar.
• Lower yourself back down slowly.

Too tough? Use a best resistance bands for assistance until you build up strength.

Pro Tip: If full pull-ups are too challenging, start with negative pull-ups (jumping up and lowering yourself slowly) to build strength.

Sets and Reps: 3-4 sets of as many reps as you can do, or 3 sets of 5-8 reps if using assistance.

Benefits of Bent-Over Rows and Their Variations

• Improved Posture: Strengthening your back muscles helps counteract the effects of sitting and hunching over devices.
• Increased Upper Body Strength: Rows are compound movements that build overall upper body power.
• Better Athletic Performance: A strong back is crucial for many sports and everyday activities.
• Enhanced Muscle Balance: Rows help balance out all the pushing exercises (like bench press) in your routine.
• Increased Grip Strength: Holding heavy weights during rows improves your grip.
• Core Stability: Many row variations require significant core engagement to maintain proper form.

Mixing It Up: Tips for Using These Variations

Remember, the goal isn’t to do every variation in every workout. Instead, swap your regular rows machine exercise for one of these variations every few weeks. This keeps your muscles guessing and growing.
Always focus on proper form over heavyweight. If you’re not sure about your technique, ask a trainer or experienced lifter for help. And if something hurts (not just feels challenging), stop and reassess.