Weighted Plate Bent-Over Row
Expert Advice
Keep your back straight and core engaged to protect your lower back during the movement.
How-to-do Steps
- Stand with feet shoulder-width apart, knees slightly bent.
- Hold a weighted plate with both hands in front of you.
- Hinge at the hips to lean forward, keeping your back straight.
- Pull the plate towards your stomach, retracting your shoulder blades.
- Slowly lower the plate back to the starting position.
- Repeat for the desired number of repetitions.
Track Weighted Plate Bent-Over Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Weighted Plate Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps15%
Forearms10%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Plate Bent-Over Row work?
Weighted Plate Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Plate Bent-Over Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Plate Bent-Over Row suitable for beginners?
Weighted Plate Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
