Bent-over row
Lean forward from your hips and pull two light weights towards your ribs to strengthen your upper back.
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What you need
Two light dumbbells or filled water bottles
Before you start
Check with your GP or physio first if
you've had a hip replacement recently
Some surgeons restrict deep hip bending, crossing the legs or turning on the leg for the first weeks. It depends on the surgical approach, so the operating team's instructions come first.
you've had a fracture in your spine
After a vertebral fracture, a physio usually sets the safe range for bending forwards and turning, and how much to lift.
Getting into position
- Hold a light dumbbell in each hand, palms facing in.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Lean forward from your hips, pushing them back, until your back is flat and your arms hang straight down below your shoulders.
How to do it
Pull both dumbbells up towards your lower ribs, keeping your elbows close to your sides.
Squeeze your shoulder blades together at the top.
Lower the dumbbells slowly until your arms are straight again.
To finish, bend your knees a little more and come up to standing with a flat back before you put the weights down.
Keep in mind
- Hinge at the hips; don't round your back.
- Pull with your back, not just your arms.
- Shoulders down, away from your ears.
- Breathe out as you pull.
Where you should feel it
Between and around your shoulder blades, and the front of your upper arms.
Stop or change something if you feel
Pain in the front of the shoulder, your neck, your elbows or your lower back.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Lean forward less, use lighter dumbbells, or go back to the supported dumbbell row.
When it feels easy
Lower slowly, counting three, then use the next weight up and go back to 8 reps.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Hinge forward with a flat back and row a light dumbbell in each hand.
2 sets × 8–10
Move on when: Your back stays flat and still and every rep is controlled.
Add reps.
2 sets × 10–12
Move on when: Both sets reach 12 with two or three more left in you.
Lower slowly, counting three on the way down.
2–3 sets × 10–12
Move on when: The slow lowering stays controlled for every rep.
Use the next weight up and go back to 8 reps.
2–3 sets × 8–12
Move on when: You reach 12 again at the new weight. Repeat this step with each weight increase.
- Easier version
- Supported dumbbell row (coming soon)
Levels in row
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · Very gentleSeated band row
- Level 2 · Foundation · GentleStanding resistance-band row (coming soon)
- Level 2 · Foundation · GentleGym rowing machine for strength (coming soon)
- Level 3 · More challenge · GentleSupported dumbbell row (coming soon)
- Level 3 · More challenge · ModerateBent-over row
Explore related content.
- Everyday focus
- Lifting and carrying, Everyday strength
- Body area
- Upper body
- Muscles
- Back, Front of upper arms (biceps)
- Equipment
- Hand weights or bottles
- Movement format
- Standing
- Starting point
- Continuing a routine
- Age context
- Older-adult focused
Tags help you browse related content. They do not assess individual suitability or guarantee an outcome.