Back · Bodyweight
Weighted Plate Bent Over Row
How to do the weighted plate bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hold a weight plate at the edges with both hands. Hinge at the hips with a neutral spine and let the plate hang at arm's length, then pull it toward your torso by driving your elbows back. Squeeze your shoulder blades together, then lower under control.
- 1Feel your lats and upper back contract as you pull the plate toward your
- 2waist
- 3Keep your core braced and spine neutral to stay stable
- 4Squeeze your shoulder blades together at the top and control the lowering
Common mistakes
- Avoid rounding your back; hinge at the hips and maintain posture
- Don't shrug your shoulders or use your arms alone; initiate with your back
- Avoid standing up to swing the plate; keep the hinge fixed
Muscles worked
The weighted plate bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the weighted plate bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.