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Weight Plate Bent-Over Row

IntermediateStrengthTier T3

You stand with your torso hinged forward about 45 degrees, holding a weight plate by its rim with both hands. You bend your elbows to pull the plate toward your torso, then lower it.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the weight plate with both hands by its rim, stand with your feet about hip-width apart and your knees soft, then hinge at the hips until your torso is at about 45 degrees with your back flat and your core braced.
  1. A woman hinged forward at the hips with a flat back, holding a round weight plate by its rim in both hands hanging below her shoulders.

    Step 1 of 3

    Hold the plate by its rim with both hands, feet hip-width apart, knees soft. Hinge at the hips to about 45 degrees and let the plate hang toward the floor with your back flat.

  2. The same woman, still hinged forward, with the plate pulled up in front of her lower ribs and both elbows bent behind her torso.

    Step 2 of 3

    Pull the plate up to your lower ribs, drawing the elbows back and squeezing your upper back, keeping the hinge. Then lower it with control.

  3. A woman hinged forward at the hips with a flat back, holding a round weight plate by its rim in both hands hanging below her shoulders.

    Step 3 of 3

    Hold the plate by its rim with both hands, feet hip-width apart, knees soft. Hinge at the hips to about 45 degrees and let the plate hang toward the floor with your back flat.

Safety Information

Brace the core and keep the back flat during the hinge and the pull. A plain plate prescribes no load, and any load is a personal choice. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.