Reviewed by JP Michelsen, CPT, B.A. Kinesiology
Like other Bent Over Row variations, this is a compound exercise that primarily targets your back. This variation gives you the stability of using a single piece of equipment like a barbell variation, while keeping the weight inline with your center of mass. This is a great variation if you’ve been struggling with the barbell variation, of if you’re looking to add a little more variety to your back days.
While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.
Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.
Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.
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