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The barbell bentover row is the mack daddy of all the rowing variations. It strengthens your upper and lower back, shoulders, biceps, forearms, and grip. Plus, being in the hip-hinge position under load for time improves your lower and upper back endurance. Guess what that’s good for? You guessed it, your deadlift.

If you have issues keeping tight in the hinge position and the bottom of your deadlift, spending more time there with the bentover row is imperative. The barbell bentover row is almost the perfect exercise to improve your deadlift performance but that’s not the only benefit. Here are some important advantages of training the barbell bentover row.

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As great as the barbell bentover row is, training it hard and heavy can be tough on the lower back and elbows. Plus, rowing bilaterally strength imbalances between sides can happen. This is why it is always handy to have some variations to address those concerns.

Here are three bentover row variations to up your back game:

The Pendlay Row is similar to the barbell bentover row in every aspect except for one. This bentover row variation involves pulling from the floor, as opposed to hovering above the floor. The Pendlay bentover row variation is friendlier on the low back due to the weight resting on the floor between reps. Pulling from a dead stop takes the stretch reflex out of the muscle to make the concentric contraction more difficult.

How It Helps: This develops the power of the floor because you’re pulling from a dead stop and not the floor and it’s a little friendlier on your lower back if this area is a problem for you.

How To Do It: Set up as you would for the barbell bentover row except your torso will have more of a forward lean. Hinge down and grip the barbell with an over or under-hand shoulder-width grip. and take an overhand shoulder-width grip. With your chest up and shoulders down up, explosively pull the barbell towards your sternum. Control the barbell to the floor and reset and repeat

The trap bar bentover row is similar to the barbell variation except for the neutral grip and the weight is in line with your center of gravity. Combined with the andles this makes it less stressful on the lower back. The neutral grip helps you challenge your upper back, biceps, and forearms with more weight than the barbell variation because you’re usually stronger while lifting with a neutral grip.

How it helps- the neutral grip combined with weight being in line with your center of gravity allows you to go hard and heavy without your joints being unnecessarily stressed.

How to do it- step inside the trap bar and hinge down and grab the D handles. Get your chest up and shoulders down and row until the back of the bar almost touches your glutes. Angle your elbows at about 45 degrees while rowing. Slowly return to the starting position and reset and repeat.

The stability unilateral bentover row helps you in a few ways. First, like all unilateral exercises, it will strengthen the imbalances between sides and gives you more core action. Second, by increasing the stability you’ll make it easier on your low back and it gives you the ability to lift more weight or do more reps with the same weight. More stability equals more strength. This leads to better muscle development between sides for more flex appeal.

How it helps- increasing the stability increases the ability to do more weight or more reps with the same weight. This will strengthen imbalances between sides and enhance hypertrophy.

How to do it- stand side on to a squat rack with a dumbbell at your feet across from the rack. Hinge down and grip the squat rack just below torso height and grab the dumbbell. With your chest up and shoulders down, row the dumbbell to the front of your hip and slowly lower down. Do all your reps on one side and then do the other.

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