Exercise guide
Weighted Plate Bent Over Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound movement builds thickness in the mid-back and lats while improving postural strength through a neutral-grip pulling motion. Using a weight plate challenges your grip and forearm stability differently than a barbell or dumbbells.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a weight plate by its edges at the 3 and 9 o'clock positions.
- Hinge forward at the hips until your torso is at a 45-degree angle, keeping your back flat and knees slightly bent.
- Allow the plate to hang at arm's length directly below your shoulders with your core fully engaged.
How to do it
- Exhale as you pull the plate toward your upper abdomen by driving your elbows back and up toward the ceiling.
- Squeeze your shoulder blades together at the top of the movement for a brief pause.
- Inhale as you slowly lower the plate back to the starting position under full control.
- Maintain a steady tempo, focusing on the stretch in your lats at the bottom of each rep.
Form checklist
- Keep your spine neutral and avoid rounding your lower or upper back.
- Keep your elbows tucked close to your ribcage rather than flaring them out wide.
- Avoid using momentum or 'jerking' the weight up with your torso.
- Keep your neck neutral by looking at a spot on the floor a few feet in front of you.
Pro tips
- Focus on pulling with your elbows rather than your hands to maximize lat and rhomboid engagement.
- Actively squeeze the plate as hard as possible to increase forearm recruitment and shoulder stability.
Make it harder
- Add a 3-second isometric hold at the top of each rep to increase time under tension.
- Slow the eccentric (lowering) phase to 4 seconds to challenge muscle control and hypertrophy.
Frequently asked
- What muscles does the weighted plate bent over row work?
- The weighted plate bent over row primarily targets the lats, rhomboids, and trapezius, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the weighted plate bent over row?
- The weighted plate bent over row uses weight plate.
- Is the weighted plate bent over row good for beginners?
- The weighted plate bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.