The bent over row is a compound exercise that targets your upper and lower back muscles. Secondary muscles targeted are the hips and arms. The main goal of this workout is to create a stronger back, which can help you perform other workouts that recruit back muscles more easily, such as the squat, bench press and deadlift.
Full Answer
What muscles are used in bent over row?
Muscles Worked by the Bent Over Row
- Latissimus Dorsi. The lats are a large triangular muscle that spans the entire length of your back. ...
- Spinal Erectors. The spinal erectors are located in your lower back. ...
- Hamstrings and Glutes. The hamstrings work isometrically to support the lifter as they assume the bent-over position (similar to the erectors).
- Scapular Stabilizers. ...
What are the benefits of bent-over rows?
3 Benefits of Bent Over Rows Upper Back Hypertrophy and Strength. Building a strong and broad upper back is key for most power, strength, and fitness sports, not to mention filling out that XL shirt. Application to Deadlifts and Pulling Movements. ... Postural Strength and Control. ...
What muscles do bent over rows?
- Latissimus dorsi
- Trapezius (middle and lower regions)
- Rear deltoids
- Elbow flexors (biceps, brachialis and brachioradialis)
How to do bent over row?
How to do Dumbbell Bent-Over Row: Step 1: Take a dumbbell in each hand. Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor. Step 3: Let the dumbbells hang in your arms and then pull them up to your chest. Step 4: Lower the dumbbells back down to starting position. This completes one repetition.
What do bent over rows workout?
The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids. These are the prime movers that are responsible for the movement in the exercise.
How do you do a bent over row?
Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. Slowly lower to the starting position.
How do you do a bent over row for beginners?
1:079:02Teen Beginners Bodybuilding Training - BENT OVER ROWSYouTubeStart of suggested clipEnd of suggested clipSo when you're here the weight can be pulling the shoulders forward which is fine but what you wantMoreSo when you're here the weight can be pulling the shoulders forward which is fine but what you want to do is to start out the motion by retracting the shoulder blades back as you flex in the elbow.
How do you do a bent over row at home?
0:031:35How To Bent-over Row w/ Dumbbell or Barbell - YouTubeYouTubeStart of suggested clipEnd of suggested clipAnd I want you to bend over push your butt back you're going to put all the weight and your blood inMoreAnd I want you to bend over push your butt back you're going to put all the weight and your blood in your hips I want you to look forward and keep your back at a 45 degree angle.
Where should you feel bent over rows?
The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.
What muscles do rows target?
Which muscles do seated rows use?latissimus dorsi (middle back)rhomboids (between shoulder blades)trapezius (neck, shoulders, and upper back)biceps brachii (front of upper arm)
What weight should I start bent-over row?
You'll need to be able to do bent-over dumbbell rows with at least 20 pound (10kg) weights before advancing onto the next section, as the barbell itself weighs 45 pounds (20kg).
How do you row without a rowing machine?
1:102:173 Rowing Exercises You Can Do Without a Machine - YouTubeYouTubeStart of suggested clipEnd of suggested clipWork simply sit on the floor raise your legs arms. Out then lift knees to your chest recommendMoreWork simply sit on the floor raise your legs arms. Out then lift knees to your chest recommend usually three to five sets 15 to 20 reps.
Which grip is best for bent-over row?
When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position. A supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle — and lift slightly heavier.
How do you do a bent over row without a bench?
0:020:55How To Do A STANDING ONE ARM DUMBBELL BENT OVER ROWYouTubeStart of suggested clipEnd of suggested clipYour knees and lean forward from your hips. And allow your arm with a dumbbell to hang straight downMoreYour knees and lean forward from your hips. And allow your arm with a dumbbell to hang straight down to ensure you maintain a flat back place your free hand on your lower back palm up contract.
What can I replace rows with?
The 8 best upright row alternatives are:Barbell High Pull.Seated Muscle Snatch.Single Arm Dumbbell Power Snatch.Dumbbell Lateral Raise.Band Lateral Raise.Cable Face Pull.Dumbbell YTW.TRX YTW.
What exercise can you do instead of barbell rows?
In fact, here are the top 8: t-bar rows, single arm dumbbell rows, incline dumbbell rows, cable rows, standing band rows, seated band rows, half kneeling high band rows, and inverted rows. These exercises target the lats, rhomboids, traps, and biceps similarly to the barbell row and are excellent alternatives.
How do you do a bent over row without a bench?
0:020:55How To Do A STANDING ONE ARM DUMBBELL BENT OVER ROWYouTubeStart of suggested clipEnd of suggested clipYour knees and lean forward from your hips. And allow your arm with a dumbbell to hang straight downMoreYour knees and lean forward from your hips. And allow your arm with a dumbbell to hang straight down to ensure you maintain a flat back place your free hand on your lower back palm up contract.
Which grip is best for bent over row?
When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position. A supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle — and lift slightly heavier.
How do you do a barbell row step by step?
How to Barbell RowWalk to the bar. Stand with your mid-foot under the bar. ... Grab the bar. Use a medium grip width. ... Unlock your knees. Keep your hips higher than on the Deadlift. ... Lift your chest. Straighten your back. ... Row. Take a big breath, hold it and pull the bar against your lower chest.
What is bent over row?
Bent Over Row Overview. The bent over row is a back day staple exercise and is considered one of the best muscle building back building exercises you can do. Sometimes referred to as the barbell row, the bent over row is a staple movement in most muscle building workouts. Those looking to build muscle utilize the bent over row to target their back, ...
Why do people do bent over rows?
Those in powerlifting and strength circles perform bent over rows to increase their strength on the big 3 movements. The bent over row is typically used to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius).
How to keep your bar from arching?
Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
Is bent over row good for back?
Bent over row variations include: The back is a tricky muscle group to build and strengthen. Sometimes it can help to vary the degree in which you perform the bent over row and well as the hand placement on the bar. Regardless, the bent over row is a great exercise to include in your back workout.
Barbell bent-over row
How to perform – Set the barbell on the floor. Stand so that your shins are about 15 to 25 cm far from it. Set both feet directly below their according shoulders. Slightly bend your knees. Make sure your feet remain stable on the floor.
There is some variation in the barbell bent-over row
How to perform – In your starting position, put the barbell on the floor rather than lifting it in your hand what you performed in barbell bent-over row exercise.
Dumbbell bent-over row
How to do – Start with a standing position, your legs are as apart as shoulder width and slightly bend your knees. Hold a dumbbell in your hands at shoulder-width apart, with your palms facing each other. Bending at a 45-degree angle and inhale. Pull the dumbbells straight upward, toward the sides of your chest and exhale.
Bent over row machine
How to do – This exercise is performed by using a machine. You have to lies your back on a padded cushion. Then hold a handle in both hands. Then pull the weight towards your side and release.3 sets of 15 repetitions.
What is bent over row?
bent-over row is a free weights exercise that primarily targets the middle back and to a lesser degree also targets the shoulders, biceps, lats and forearms. The only bent-over row equipment that you really need is the following: barbell and dumbbells.
How to get a squat back?
Step 2: While keeping your torso stationary, lift the bar bell toward you. Your elbows should be kept close to your body. Use only your forearms to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds. Step 3: Slowly lower the barbell back to the starting position.
How to get a squat?
Step 1: Hold onto a barbell with your palms facing down. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be almost parallel with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position.
What is bent over row?
Kathryn Wirsing. If I had to pick a favorite move, the bent over row would be on my short list. As a weight training exercise, bent over rows target and tone several back and arm muscles, plus your core. Of course, that only happens if you're doing them with proper form and recruiting all the muscles you need to get the max benefits.
How long to do eccentric bent over row?
Eccentric bent over row: Also known as my favorite row! In this version, you'll pull the weight up and then slowly lower it back down for 3-5 seconds. This is a great way to build strength faster and ensure that you are using all the right muscles.
How many reps for isometric row?
You'll row one weight back and hold it there, really making sure to engage those muscles, while you complete 12-15 reps with the other arm. Then switch!
How to focus on core and anti-rotation?
Alternating bent over row: Pull one weight up at a time while the other arm stays straight,. This is a great way to focus on core and anti-rotation because you have to keep both hips and shoulders stable and squared, even as one arm is moving.
How to get your back flat?
Focus on keeping your back flat, torso parallel to the floor or at a 45-degree angle, and core engaged. Drive your elbow back toward your hips with weights in hand, feeling your shoulder blades squeeze together, then slowly lower them back down. Form tips: Make sure to drive your elbows back down towards your hips.
Does bent rowing strengthen your back?
It helps strengthen your back, improve posture, and increases your overall strength in your grip (so your forearms and hands) and core. And that's just for starters. Doing a bent over row (the right way, of course!) will even work your glutes and hamstrings too.
Why is a bent over row important?
The bent over row allows a lifter to move significant amounts of loading using the back muscles and build strength and muscle mass; which can most certainly be applied to pulling, squatting, and pressing movements.
Who Should Do the Bent Over Row?
Below are some reasons why strength, power, and fitness athletes can benefit from performing bent-over rows.
What is a kettlebell bent over row?
The kettlebell bent-over row is very similar to the dumbbell bent-over row. It allows a lifter to address any asymmetries in strength and muscular development. In addition, it can be used to increase the range of motion in the row to increase muscle contractions and growth.
Why do you do barbell rows?
This movement helps reinforce strong hip hinge mechanics, along with supporting one’s ability to set the back. If you’re brand new to lifting, then perform barbell rows very light and focus on form and tempo to ensure you’re achieving their full benefit!
How to set up a deadlift?
Load a barbell with bumper plates on the ground and stand in front of it. Set up like you would for a deadlift, with your feet set hip-width apart, but assume a wider grip. How wide? That’s up to you, but a safe starting point is to position your thumbs on the edges of where the knurling meets the smooth steel on the barbell’s shaft.
Why do you do rowing?
Rows are great at increasing back strength and muscle development and reinforce proper positions and postural control. When bent over, the erectors work to keep your torso stabilized. While this may be a limiting factor for some individuals (keeping their back flat), it can help promote lower back health and stability, which can have broad application to most forms of movement in the gym and daily life.
What exercises isolate your entire back quite like bent over rows?
Last updated on July 14th, 2021. Few exercises isolate your entire back quite like bent-over rows. You hinge forward, brace your core, and then draw your elbows to squeeze the living daylights out of your lats, rhomboids, and traps. Bent-over rows are easy to do and pretty versatile. You can row a barbell, kettlebells, dumbbells, ...
What is bent over row?
The bent-over row and its variations are compound movements that hit the entire back and will add the most size and strength. Not only are you training your upper back and lats, but the hinge position also allows you to train the lower back. The hinge position also makes it a great assistance exercise for the deadlift (i.e. the stronger your bent over rows, the stronger your deadlift).
Why do trap bars have a bent over row?
The trap bar bent-over row is easier on the lower back since the handles are elevated, and so you don’t have to hinge as far to pick up the weight compared to the barbell variation. Plus, the hex bar design allows you to step inside the bar, which aligns the weight with your center of gravity. Due to the wider, neutral-grip handles, you can challenge the traps, forearms, biceps, and lats with more weight than the other bent-over row barbell variations.
Why do you use a single arm landmine row?
A single-arm landmine row will help reduce joint stress while maximizing shoulder tension and stabilization because you’re gripping the fat end of the barbell. The set-up is similar to a barbell bent-over row because a good hip hinge and a neutral spine are essential. The landmine setup allows you to row for different angles for total upper back development. Plus, holding the end of the barbell will offer a greater grip challenge.
What is Pendlay row?
The Pendlay Row is a bent-over row variation named after weightlifting coach Glenn Pendlay. This row variation involves rowing the barbell from the floor with a more forward torso, as opposed to being in a bent-over position where the barbell is hovering above the ground. Because of this, it’s a friendlier variation on your lower back but having to generate power from a dead stop makes this a more advanced exercise too. This variation is best used with bumper plates if your gym has them.
What is progression in barbell?
Progression: More load, lift with tempo, or any barbell bent-over row variation.
What is a T bar row?
T-Bar Rows are the go-to back exercise for a lot of old-school lifters. Like the bent-over row, the T- Bar row trains the same muscles but with the elbows closer to your sides you’ll squeeze your rhomboids and middle traps at the top of the movement to a higher degree, helping to achieve a thicker upper back. T-Bar rows are performed with a variety of instruments (towels, rope, handles) to help improve grip strength. But the neutral grip T-Bar row (with the V-handle) is easier to use and it's easier on your elbows and shoulders.
Why is upper back strength important?
Upper back strength prevents forward head posture. For every inch the ears are forward from the shoulders, the weight of the head on the spine increases an extra 10 pounds (study). Training the bent-over row strengthens these important upper back muscles for better posture.
Bent Over Row Exercise
Bent Over Rows are an excellent full body, compound exercise that can be done with a barbell, dumbbells, kettlebells or other suitable object.
Bent Over Row Barbell Training Tips
Setup with the bar over your mid-foot like when you Deadlift. This is your balance point. The most effective way to Barbell Row the weight from the floor to your chest is in a vertical line over this balance point.
What is the Pendlay Row?
Invented by USA Weightlifting Coach Glenn Pendlay, this row variation specifically targets back strength and muscular development for pulling movements, such as snatches, cleans, and deadlifts. Additionally, the strict form of this row reinforces better form, carrying over to weightlifting-specific movements and pulls.
Bent Over Row Workouts
Read through these 15 Bent Over Row Workouts and pick out ones to add to your training plan.
