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Bent-Over Row

Hinged forward with a straight back, pull kettlebells, dumbbells, or a bar toward the chest, then lower under control.

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Bent-Over Row: official ATP 7-22.02 photo sequence (figure 13-8, STC7 Bent-Over Row) showing the positions of the exercise in order.
Figure 13-8. STC7 Bent-Over Row · ATP 7-22.02, p. 13-8 (opens the official PDF)
Bent-Over Row: official ATP 7-22.02 photo sequence (figure 14-13, FW8 Bent-Over Row) showing the positions of the exercise in order.
Figure 14-13. FW8 Bent-Over Row · ATP 7-22.02, p. 14-12 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

In Strength Training Circuit, station 7

Strength Training Circuit, station 7

Controlled pace (no cadence prescribed)One minute at station 7 of the Strength Training Circuit, resting or adjusting the weight if needed.

Starting position

Forward Leaning Stance with the arms hanging in front of the legs, holding kettlebells of equal weight with a closed neutral grip (palms facing each other).

Forward Leaning Stance: Feet straight ahead under the shoulders, bent forward 45 degrees at the waist with the knees bent to 45 degrees and the back straight from head to hips. ATP 7-22.02, para. 2-6, p. 2-3 (opens the official PDF)

Movement

  1. 1Pull. Bend the elbows to pull the kettlebells toward the chest. The legs, torso, and head stay where they started.
  2. 2Lower. Return to the starting position.
  3. 3Continue. Continue at your own pace for the station's minute.

ATP 7-22.02, para. 13-10, p. 13-8, Figure 13-8 (opens the official PDF)

In Free Weight Training (assistive exercise)

Free Weight Training (assistive exercise)

Controlled pace (no cadence prescribed)

Starting position

Forward Leaning Stance with the arms fully extended down in front of the legs, holding a bar with an overhand grip slightly wider than the shoulders, head in line with the spine. Kettlebells and dumbbells use a neutral grip.

Forward Leaning Stance: Feet straight ahead under the shoulders, bent forward 45 degrees at the waist with the knees bent to 45 degrees and the back straight from head to hips. ATP 7-22.02, para. 2-6, p. 2-3 (opens the official PDF)

Movement

  1. 1Pull. Pull the weight toward the chest until the upper arms are parallel to the ground, elbows up and pointing to the rear. The head and spine stay in position.
  2. 2Pause. Pause briefly at the top.
  3. 3Lower. Return to the down position. Repeat for the session's repetitions and sets.

ATP 7-22.02, para. 14-16, p. 14-11 – 14-12, Figure 14-13 (opens the official PDF)

What it develops

Strengthens the upper back, shoulder girdle, and biceps; heavier weight also challenges the lower back, gluteal muscles, and hamstrings. With free weights it supports core lifts such as the Deadlift.

Focus: Upper back, Shoulders, Biceps, Grip

Form

Drawn from the cited instructions.

Cues

  • Keep the legs, torso, and head still; only the arms move.
  • Keep the head in line with the spine.

Common mistakes

  • Letting the upper back and shoulders round forward as the weight and repetitions increase.

Cautions

  • Always lift a weight that can be controlled throughout the range of motion.

Substitutions

Alternatives described in the cited publication, and how they differ.