How-to perform 

• The major blunder done while performing Bend Over Row is smacking the knee bend. The perfect way of knee bending is 15-20 degrees and make sure this stays constant throughout the movement.

• Standing over a bench while performing bend over row endures the risk of falling off the bench that might result in to serious injuries while you are lifting heavy weights.

• Deadlifts and cleans are both great movements, but don't make the mistake of turning the bent-over row into a quasi-version of either. You do that by simultaneously rowing and rising up from your hips, which are sometimes done when you use a weight that's too heavy. That action actively engages the lower-back musculature, which to this point had been only isometrically contracting to hold your spine in place.

Inverted Row: This variation is perfect for beginners as it activates the back muscles of our body. Try out inhaling and exhaling to get most out of it while performing this amazing Bend Over Row variation.

Kroc row: Popularized after the name of Janae Marie Kroc, this variation calls for lifting grip compensating straps that weigh up to 300 lbs.

Chinese dumbbell row: This variation was introduced by the Chinese Weightlifting team with heavy weight lifts and excessive repetition scheme. Chinese Dumbbell row is famous for offering wider range of motion and awakening the muscles.

Everyone should do bend over row at least 2 times a week. Beginner, intermediate or advanced. No exception. Make sure that you are building up slowly your resistance. start with light weigh barbell or dumbbells.