Bent Over Rows: Proper Form and Strength Tips Guide and Video
Both legs and arms. These are probably the muscle groups you think about most when you go to the gym.
But strengthening your back muscles is just as important, if not more so, than strengthening your limbs. After all, the back is the center of the body. That is the source of your power.
If you want to work this very important muscle group, you should familiarize yourself with bent-over rows. This exercise strengthens the major muscles of your back, increasing strength and stability.
Want to know how to do bent-over rows? You’ve come to the right place.
What is a bent-over row?
Bent over rows are a standing, bodyweight-based exercise designed to develop back and core strength. This exercise is known as a compound movement, meaning it targets multiple muscle groups at the same time.
Specifically, when performing bent-over rows, do the following:
- biceps brachii
- trapezius
- rhomboids
- posterior deltoid
- Latissimus dorsi (Latissimus dorsi)
In other words, bent-over rows work your entire back, with the added bonus of working your biceps.
Why should I add bent over rows to my workout?
There are many reasons to incorporate this exercise into your gym routine. To prove our point, let’s take a look at some of the most valuable benefits of bent overrow.
Increases strength and muscle mass
Most exercises contribute to muscle growth and strength improvement, but bent-over rows are especially effective. Because so many different muscles are involved, bent overrows promote hypertrophy (growth) rates throughout the body. In the end, not only will you feel stronger; look Stronger.
Helps prevent injuries
Incorporating bent-over rows frequently into your workout routine can also increase spinal stability. A strong back improves your posture and increases your resistance to lower back injuries.
Best of all, this benefit doesn’t just apply to acute injuries. Exercises like bending over and rowing may also help reduce chronic back pain, according to a recent analysis.
Has a functional application
The bending row reflects the everyday action of picking something up from the floor. By strengthening the right muscles and learning proper form for this movement, you’ll be able to lift heavy objects more safely and easily.
Additionally, bent-over rows are a great cross-trainer for developing “pulling strength.” Many sports and other gym exercises use the same muscle groups, which improves your performance in all types of activities with each repetition.
It’s convenient
Looking for another reason to love bending over and crossing lines? You can do the exercise anywhere. All you need are dumbbells (or a barbell) and a few feet of space to burn calories, burn calories, and build muscle.
Learn how to do bent over rows
No matter where you perform bent-over rows, you need to do them correctly to avoid injury and reap all the benefits. Here’s what you need to do:
- Step 1: Weigh yourself – Barbell You can perform bent over rows with one or two dumbbells. Whichever option you choose, bring your equipment to an open area of the gym.
- Step 2: Take your starting position – Place your feet hip-width apart, rest your weight on them, and place your palms facing your body. Hinge your hips and lean your torso forward, keeping your back straight and your knees slightly bent.
- Step 3: Lift weights – When ready, pull the weight up toward your lower ribs, squeezing your shoulder blades together.
- Step 4: Lower your arms – Hold for 1 second at the top of the movement and slowly lower your arms back to the starting position.
Advice for beginners
Even if you’ve never done a bent-over row, you can master the exercise in no time. Keep these tips in mind:
- reduce the burden – You may be used to lifting the heaviest weight on the rack, but when starting a new exercise, it’s best to start with a lighter weight. Starting with light loads allows you to perfect your form before moving on to heavier weights. Alternatively, you can start with a resistance band. Stand on it or tie it to a fixture near the ground before lifting it.
- Think about “above and below” – When lifting dumbbells or barbells, draw a straight line upwards from the ground. Otherwise, you may end up training the wrong muscles.
- move slowly – The more control you have, the better. It takes 2-3 seconds to lift the weight and another 2-3 seconds to put it back down. Taking your time will reduce your risk of injury and maximize your results.
Common mistakes to watch out for
We see a lot of beginners coming in, so we know the common mistakes to watch out for when trying bent-over rows. They include:
- round your back – Leaning too far can put strain on your lower back. Try to maintain a straight back extending from your hips at a 45-degree angle.
- Take advantage of the momentum – Swinging or moving the weight quickly is “cheating.” You won’t get all the benefits this way. Be sure to stop the weight completely before starting your next rep.
- wrong foot position – Make sure your feet are facing forward, hip-width apart, and firmly planted on the ground.
As long as you avoid these common problems, you can enjoy a safe and effective workout.
Bent-over row: your ticket to a stronger back and core
If you’re looking for a total upper body workout that targets your back, core, and arms, bent over rows are your new best friend. Consider doing a few sets of this exercise the next time you go to the gym.
Do you need to go to the gym? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff welcome beginners and experienced athletes alike. With all the gear you need to reach your fitness goals, group classes, and amenities for recovery and relaxation, our facilities are second to none.
Find your nearest Chuze Fitness location to further your fitness journey.
source:
Very well fit. Compound exercises vs. single exercises: which one is best? https://www.verywellfit.com/Which is better complex compound or isolation-exercises-3120718
Men’s Health. How to do the bent over row to significantly strengthen your back and biceps. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/
Very well fit. Bent-over dumbbell row: correct form, variations and common mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
National Center for Biotechnology Information. Comparison of posterior chain resistance training and general exercise and walking programs for the treatment of chronic low back pain in the general population: a systematic review and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC7940464/
Very well fit. Bent-over dumbbell row: correct form, variations, and common mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding, and all things wellness.
