Muscle map Bent-over Row
Muscles worked in bent-over row
Rows train the horizontal pull: the mid-back squeezes the shoulder blades together and the lats pull the elbows back. The lower back and hamstrings hold the hinge.
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Bent-over Row: primary and secondary muscles
Primary muscles
- Upper Back: rhomboids, mid traps and rear delts, which pull the shoulder blades together
- Lats: latissimus dorsi, which pull the arms down and back
Secondary muscles
- Biceps: front of the upper arm, which bends the elbow
- Shoulders: deltoids, which raise and rotate the arm
- Lower Back: erector spinae, which keep the spine extended under load
- Forearms: grip and wrist muscles
- Hamstrings: back of the thigh, which extends the hip and bends the knee
Form cues & reel idea
Form cues
- Hinge to about 45°
- Pull to the lower ribs
- Pause and squeeze at the top
Film it for Reels
A back angle shows the shoulder blades moving. Use the back-view map with upper back and lats.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Bent-over Row: FAQ
What muscles does the bent-over row work?
Bent-over Row mainly works the upper back and lats. The biceps, shoulders, lower back, forearms and hamstrings assist and stabilise.
How do I show the muscles worked in my bent-over row video?
In ZapZoop, add a Muscle Map sticker, tap the upper back and lats in one colour and the helpers in another, then place it on your clip. A back angle shows the shoulder blades moving. Use the back-view map with upper back and lats.
Map your bent-over row on video
Highlight the muscles you trained and post it in up to 4K.