Bent-Over Row Movement Prep
bent-over row warm-up
2 unhurried rounds
6-8 controlled Bent-Over Row reps
6 controlled Ring Row reps
Start the workout feeling prepared, not tired
Barbell
Bent-Over Row — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
A light bent-over row prepares horizontal pulling and upper-back support while the body holds a hip hinge. Keep the trunk fixed and draw the load toward the lower ribs without turning the rep into a shrug. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
A light bent-over row prepares horizontal pulling and upper-back support while the body holds a hip hinge. Use Bent-Over Row before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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How to do a Barbell Bent Over Row Pronated
National Academy of Sports Medicine (NASM) · reviewed 2026-08-06
Muscles Worked
LatsRhomboidsRear shouldersCore
Equipment
Light barbell or dumbbells
Best For, Avoid If, and Scaling
| Best for | Using Bent-Over Row to prepare lats and rhomboids before sessions that include Ring Row, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Bent-Over Row if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: standing up on each rep to create momentum. |
| Scaling | Use one hand on a bench and row a light dumbbell. |
How to Do the Bent-Over Row
1
Hold a light load and hinge until the torso inclines forward.
2
Brace the trunk and let the arms hang below the shoulders.
3
Pull the elbows back and bring the load toward the lower ribs.
4
Pause briefly, then lower without changing the torso angle.
Common Mistakes
✕
Standing up on each rep to create momentum.
✕
Shrugging the shoulders or pulling toward the neck.
Coaching Tips
✓
Keep the neck long and elbows moving toward the back pockets.
✓
Use a load that lets the torso stay completely still.
Scaling Options
Easier / Beginner
Use one hand on a bench and row a light dumbbell.
Harder / Advanced
Add a two-second pause at the top without increasing load.
Warm-Up Examples
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Bent-Over Row Readiness Flow
pre-workout bent-over row
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Bent-Over Row reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Bent-Over Row feel?
During Bent-Over Row, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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