Weighted Plate Bent Over Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Trapezius Upper Fibers, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bent Over Dumbbell Row, Bent Over Plate Row
How to: Weighted Plate Bent Over Row
- Stand with your feet shoulder-width apart and hold a weight plate in your hands.
- Bend at the hips until your torso is nearly parallel to the ground.
- Keep your back straight and allow your arms to hang down.
- Pull the weight towards your chest, squeezing your shoulder blades together.
- Lower the weight back down and repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, which can compromise form.
- Lifting the elbows higher than the torso.
- Not engaging the core while performing the movement.
Modifications
- Use lighter weights or perform the exercise without weights to master form.
- If flexibility is an issue, perform the row while seated.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Use a grip that is comfortable for you, whether that be overhand or underhand.
- Focus on squeezing your shoulder blades together at the top of the movement.
Weighted Plate Bent Over Row Alternatives
Tags
back
strength
row
muscle building
posterior chain
dumbbell