Bent-over row form: full pull and staying bent over

A bent-over row only trains your back if you stay bent over. The common cheat is standing up a bit more on every rep until it becomes a shrug. The camera watches your body angle and how far you pull.

How to do it

1. Hinge forward at the hips with a flat back, knees soft, arms hanging straight down.
2. Pull the weight to your belly, leading with your elbows.
3. Squeeze your shoulder blades together at the top.
4. Lower until your arms are straight again, without standing up.

What counts as a full rep

It reads the arm nearer the phone. Your elbow has to bend from about 150° to 95° or less as you pull the weight towards your belly, then straighten again.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Stand side-on to the phone, about 3 steps back, with the phone at hip height. It counts the arm nearer the phone.

Bend forward with your arms hanging straight. Only full reps count.

Muscles worked

Mostly your middle back, with your lats, biceps and rear shoulders helping.

Exercises this check works on

• Barbell row
• Two-dumbbell row
• Palms-in dumbbell row
• One-arm dumbbell row
• Reverse-grip row
• Smith machine row

A tip from the coach

If your back rounds, rest one hand on a bench and do one-arm rows. They're much easier to hold still.

Other exercises

• Squat
• Push-up
• Lunge
• Romanian deadlift
• Overhead press
• Biceps curl
• Plank
• Glute bridge
• Sit-up
• Lying leg raise
• Lateral raise
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.