A Simple, Effective, and Challenging Bent-Over Row Workout
You now know how to bent-over row, along with the best variations.
That means that it’s time to get to work.
Below you’ll find a simple and effective pull/back workout that incorporates several of the exercises you just learned about as well as a couple others to make it even more effective.
You’ll notice that the deadlift comes before bent-over rows in this workout. That’s because the deadlift involves more total muscle mass, is technically more demanding, and allows you to lift more weight, all of which makes it significantly more difficult and tiring than any type of bent-over barbell row.
Thus, it’s best to do the deadlift first in a workout like this, when you’re feeling physically and mentally freshest. Then, you’ll usually want to do your second-hardest exercise (often another compound exercise), followed by any less-demanding exercises that you want to do next.
Let’s get to the workout.
Warm-up and . . .
Men/Experienced Deadlifters: 3 sets of 4 to 6 reps at 80 to 85% one-rep max (1RM)
Women/New Deadlifters: 3 sets of 8 to 10 reps at 70 to 75% of 1RM
Bent-Over Barbell Row
3 sets of 4 to 6 (men/experienced) / 8 to 10 (women/new) reps
Lat Pulldown (Wide-Grip)
3 sets of 4 to 6 / 8 to 10 reps
(Optional) T-Bar Row or T-Bar Machine Row
3 sets of 8 to 10 reps
And now a few odds and ends on how to do this workout: