The bent-over row is the foundational horizontal pull: hinged at the hips, you row the bar to your torso against gravity, building the lats, rhomboids, traps and rear delts along with isometric hamstring and lower-back endurance from holding the hinge. In a training world dominated by vertical pulls (pull-ups) and hinges (deadlifts), the row fills the missing pattern - and balanced pulling is the cheapest insurance for shoulders that press as much as CrossFit athletes' do.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.35x | 0.25x |
| novice | 0.6x | 0.4x |
| intermediate | 0.85x | 0.6x |
| advanced | 1.15x | 0.8x |
| elite | 1.4x | 1x |
1RM as a multiple of bodyweight.
Pick a torso angle (45-60 degrees) and defend it - the classic cheat is standing up as the set fatigues, which turns rows into shrugs. Pull the bar to the lower ribs with elbows tracking back, not out. Full stretch at the bottom, one-second squeeze at the top. Train 6-12 reps at moderate loads; rowing heavy with a moving torso trains momentum, not muscle. Pair rowing volume roughly 1:1 with your pressing volume across the week for shoulder health.
Progression: chest-supported dumbbell rows or ring rows to learn scapular control, then light barbell rows with strict torso position, then progressive loading.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.