Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Bent-Over Row is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
LatsRhomboidsRear shouldersCore
Equipment
Light barbell or dumbbells
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep bent-over row mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Bent-Over Row in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Bent-Over Row feel?
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.
Build It Into a Workout
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