Bent-over rows are an effective exercise to build a strong and muscular back, but improper form and technique can reduce their effectiveness and increase the risk of injury. Whether you’re a beginner or an experienced lifter, being aware of common mistakes can help you get the most out of this powerful movement safely. This article highlights the most frequent errors people make when performing bent-over rows and how to correct them.
Mistake 1: Rounding the Lower Back
One of the biggest risks during bent-over rows is rounding the lower back, which puts excessive strain on the spine and can lead to injury.
How to Fix:
Maintain a neutral spine by engaging your core and hinging at the hips. Keep your chest up and shoulders back throughout the movement to protect your lower back.
Mistake 2: Using Momentum Instead of Muscle Control
Swinging the weight or jerking your body to lift heavier loads shifts tension away from your back muscles and reduces the exercise’s effectiveness.
How to Fix:
Perform controlled reps with deliberate pulling and lowering phases. Focus on squeezing your shoulder blades together as you row to maximize muscle activation.
Mistake 3: Lifting the Bar or Dumbbells Too High
Pulling the weight too far up, such as toward the neck or shoulders, can cause shoulder impingement and strain.
How to Fix:
Aim to pull the weight toward your lower ribs or upper abdomen. This range safely targets the back muscles without stressing the shoulders.
Mistake 4: Letting the Elbows Flare Out
Allowing your elbows to flare wide reduces the involvement of key back muscles and increases strain on the shoulders.
How to Fix:
Keep your elbows tucked close to your body at about a 45-degree angle during the row. This engages the lats and rhomboids more effectively.
Mistake 5: Not Engaging the Core
Failing to brace your abdominal muscles reduces spinal stability, making it harder to maintain proper posture.
How to Fix:
Before you begin the movement, tighten your core as if preparing for a punch. This helps stabilize your spine and supports safer execution.
Mistake 6: Holding Your Breath
Many people unintentionally hold their breath during bent-over rows, which can increase blood pressure and reduce endurance.
How to Fix:
Practice proper breathing: exhale while pulling the weight toward your body, and inhale as you lower it back down.
Mistake 7: Using Too Much Weight Too Soon
Lifting weights that are too heavy compromises form, increasing injury risk and limiting muscle engagement.
How to Fix:
Start with manageable weights that allow you to perform clean, controlled reps. Gradually increase weight as your strength and technique improve.
Mistake 8: Neglecting Warm-Up and Mobility
Skipping warm-ups or ignoring shoulder and hip mobility can limit your range of motion and increase injury potential.
How to Fix:
Incorporate dynamic warm-ups and mobility drills focusing on the thoracic spine, shoulders, and hips before bent-over rows.
Conclusion
Bent-over rows are highly effective for building a strong back when performed correctly. Avoiding common mistakes like rounding your back, using momentum, lifting too high, and neglecting core engagement will help you maximize benefits while minimizing injury risk. Focus on controlled movement, proper breathing, and gradual progression to make bent-over rows a safe and powerful part of your training routine.