Deficit Bent Over Rows

Alternatives

• Resistance Band Bent Over Row
• Kettlebell Pendlay Row
• Dead Stop Single Arm Row

Summary

By standing on a platform or step, deficit bent over rows increase the range of motion and time under tension, helping to develop upper back and lat thickness more effectively than standard rows.

Benefits of the Deficit Bent Over Row

• Extends the range of motion for deeper engagement
• Builds upper and mid-back thickness
• Reinforces hip hinge technique
• Increases time under tension
• Ideal for hypertrophy and strength training

Deficit Bent Over Row Muscles Worked

• Primary: Rhomboids, Latissimus Dorsi, Trapezius
• Secondary: Biceps, Erector Spinae, Rear Deltoids

Instructions

1. Stand on a low platform or step with a dumbbell or kettlebell in each hand
2. Hinge at the hips with your back flat and arms hanging below
3. Row the weights toward your waist by driving your elbows back
4. Squeeze your shoulder blades at the top
5. Lower the weights under control to full extension
6. Maintain a strong core and neutral spine
7. Repeat for the desired number of reps

Common Mistakes

1. Rounding the back during the setup or movement
2. Using momentum instead of muscle tension
3. Shrugging the shoulders during the row
4. Letting knees lock out and losing the hip hinge
5. Not completing the full range of motion