Flywheel Bent Over Row
Strength
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The Flywheel Bent Over Row is a strength training exercise performed by hinging at the hips into a bent-over position and pulling a flywheel device toward the torso using an overhand grip, leveraging the flywheel's inertial resistance for variable loading. Its primary purpose is to build shoulder strength and stability while enhancing pulling power through eccentric deceleration. It mainly targets the shoulders with secondary emphasis on the back muscles, making it ideal for athletes and lifters seeking functional upper-body development; equipment required is just a flywheel unit.
How to Perform Flywheel Bent Over Row
- 1Stand facing the flywheel unit with feet shoulder-width apart, knees slightly bent, and hinge at your hips to bend forward until your torso is nearly parallel to the ground.
- 2Grip the handles with palms facing each other (neutral grip), arms fully extended hanging straight down toward the flywheel, and maintain a neutral spine with core braced.
- 3Engage your shoulder blades by pulling them back and down to set your scapular position.
- 4Inhale to prepare, then exhale as you pull the handles toward your lower ribcage by squeezing your shoulder blades together and driving elbows back.
- 5Pause briefly at peak contraction with elbows flared out slightly and chest open.
- 6Inhale as you slowly extend your arms to return to the starting position, controlling the flywheel's eccentric phase without letting it spin freely.
- 7Repeat for desired reps, then stand upright to reset.
- 8Key form tips: Keep your back flat—avoid rounding shoulders or arching lower back; use a full range of motion without jerking; maintain constant tension on the flywheel; common mistakes include using momentum from the hips or letting head/shoulders droop forward.
