Weighted Plate Bent-Over Row
The bent-over row with a single plate gripped by its rim in both hands, rowed to the belly.
How to do it
Setup
Hinged to about 45°, back flat, knees soft, the plate held by its rim with both hands, arms long.
Steps
- Row the plate to the belly, elbows out a little.
- Hold the plate against the body for a beat.
- Lower it to long arms.
Common mistakes
Plate slipping in the fingers: grip the rim hard or use a plate with handholds. Swinging it up with the hips: the hinge stays still. Rounding the back: bend the knees more.
Breathing
Exhale on the row, inhale lowering.
