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Weight Plate Bent-Over Row

Step by step instructions, muscle activation and variants for the Weight Plate Bent-Over Row.

MediumRear shouldersTrapezius

About this exercise

The weight plate bent-over row is a back exercise performed by gripping the edges of a single weight plate and rowing it toward the chest in a hinged position. It builds lat and mid-back strength while challenging grip and forearm engagement. The neutral pinch grip places the elbows in a natural path that targets the upper-mid back effectively.

How to Perform

  • Select a weight plate and hold it with both hands using a pinch grip on each side
  • Stand with feet shoulder-width apart and hinge forward at the hips until your torso is nearly parallel to the floor
  • Keep your back flat, chest proud, and arms hanging straight down
  • Row the plate up toward your lower chest, driving both elbows back and squeezing the shoulder blades together
  • Hold the peak contraction for a moment
  • Lower the plate in a controlled manner back to the starting position and repeat

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

About the Weight Plate Bent-Over Row

The Weight Plate Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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