Bent Over Row
Primary Muscle Group: Lats, Traps, Rhomboids, Rotator Cuffs
Secondary Muscle Group: Biceps, Rear Delts
Equipment Needed: Barbell, Weighted Plates
The Benefits of Bent Over Row
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, bicep and core muscle. This exercise is also often performed by powerlifters 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). However, it requires assistance from muscles of the low back, core, and arms to perform a bent over row correctly.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Bent Over Row
The bent-over row is one of the highest-risk exercises because the torso isn't supported and the lower back is excessively involved. It's difficult to keep your lower back hollowed and secure once the weight becomes substantial—just a slight slip in technique can produce a nasty lower-back injury. You can wear a weight lifting belt to help reduce the risk of a lower back injury when performing this exercise.
How To Do Bent Over Row
1. Assume a standing position while holding the bar using a double overhand grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
3. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
For Perfect Technique
Keep your abdominal muscles tight as you pull the bar into your body to ensure you don’t arch excessively through your spine.
Don’t allow momentum to dictate the movement, control the bar throughout the entirety of each rep.
Don’t allow the head to move forward as you pull.
Variations
Once you have mastered the Bent Over Row you can try alternative exercises that target similar muscle groups such as;
How To Do Wide Grip Seated Row
1. Sitting at a low pulley cable station, hold the straight-bar attachment with your hands slightly wider than shoulder-width apart.
2. Using your legs, push your torso back so you are sitting at a 90 degree angle. Your arms should be fully extended and you supporting the weight.
3. Keeping your chest forward, shoulders down, and back straight, pull the bar toward your waist and hold the position for a second.
4. Slowly and controlled, return the weight to the starting position.
How To Do Rope Lat Pulldown
1. Sit on the cable machine.
2. Secure your legs under the thigh pad.
3. Grasp the rope with a neutral grip (palms facing each other). Your arms and shoulders should be fully extended upward.
4. Keeping your elbows close to your body, exhale as you pull the rope down until your elbows move behind you.
5. Stick out your chest, squeeze your back muscles, and hold for a count of two.
6. Inhale as you return the rope to the starting position, with your arms and shoulders fully extended upward.
7. Repeat for the prescribed number of repetitions.