Weighted Plate Bent-Over Row
How to do it
Starting position
- Grip the sides of the plate and stand shoulder-width apart.
- Push your hips back and hinge your upper body forward about 45 degrees.
- Let your arms hang down and keep your back straight.
Movement
- Pull your elbows close to your torso and bring the plate toward your belly button.
- Squeeze your shoulder blades together and pause briefly.
- Slowly extend your arms and lower down.
Breathing
Exhale as you pull, inhale as you lower.
Cautions
- If your upper body bobs up and down, that's momentum. Lock in your bent-over angle.
- If your back rounds, the load shifts to your lower back. Keep your chest up.
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Weight plate |
| Movement pattern | Horizontal pull |
| Rep range | 8–12 reps |
7 similar exercises
Representative exercise: Weighted Plate Bent-Over Row
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the weight plate, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Bent Over RowHarderBarbell Bent Over RowHarderMachine RowSimilar exerciseBand RowSimilar exerciseChest-Supported Dumbbell RowSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.