Bend Rows: Guide and Video for Proper Form and Strength Tips
Your legs and arms. These are probably the muscle groups you think about the most when you head to the gym.
But exercising your back muscles is just as important, if not more important, than strengthening your limbs. After all, your back is the center of your body. It’s where your strength comes from.
If you want to build this all-important muscle group, you need to familiarize yourself with the bent-over row exercise. This exercise engages the major muscles in your back, increasing your strength and stability.
Wondering how to do bent over rows? You have come to the right place.
What is bent over row?
The bent-over row is a weight-based exercise designed to help you develop back strength and core strength. This exercise is known as a compound movement, meaning it targets multiple muscle groups at the same time.
Specifically, when you do a bent-over row, you do the following:
- biceps
- trapezoid
- Rhombic
- Posterior deltoid muscle
- latissimus dorsi (lats)
In short, bent-over rows work your entire back, with the added bonus of working your biceps.
Why should I add bent-over rows to my workouts?
There is no shortage of reasons to incorporate this exercise into your exercise routine. To prove our point, let’s take a look at some of the most valuable benefits of bent over rows.
They build strength and muscle mass
Most exercises contribute to muscle growth and strength, but the bent-over row is especially effective. With so many different muscles, bent over rows encourage an increased rate of muscle hypertrophy (growth) throughout the body. Ultimately, you’ll not only feel stronger, you’ll feel stronger, too He looks Stronger.
They can help prevent infection
If you often include bent-over rows in your exercise routine, you can also increase the stability of your spine. A strong back improves your posture and makes you more resistant to back injuries.
Best of all, this feature doesn’t just apply to acute injuries. According to a recent analysis, exercises such as bent-over rows may also help relieve chronic back pain.
They have a functional application
Bending over the rows reflects the daily movement of picking something up from the ground. By strengthening the appropriate muscles and learning proper form for this movement, you can lift heavy objects safely and easily.
Furthermore, the bent-over row is an excellent cross-training exercise to help you develop “pull strength.” Since you use the same muscle groups in many sports and other gym exercises, each repetition will improve your performance in all types of activities.
It’s comfortable
Looking for another reason to love bent over rows? You can do the exercise anywhere. All you need is a pair of dumbbells (or a barbell) and a few feet of space, and you can burn calories and build muscle.
Learn how to do bent over rows
Wherever you do bent rows, you must do them correctly to avoid injury and enjoy all the benefits. Here’s what to do:
- Step 1: Grab your weights -You can perform bent-over rows using a barbell or two dumbbells. Whichever option you choose, bring your equipment to an open area in the gym.
- Step 2: Take the starting position -With your feet hip-width apart, hold your weight(s) with your palms facing your body. Hinge at the hips to tilt your torso forward, straighten your back, and bend your knees slightly.
- Step 3: Lift the weight When you’re ready, pull the weight up toward your lower ribs, squeezing your shoulder blades together as you do so.
- Step 4: Lower your arms – Continue at the top of the movement for a second, then slowly lower your arms, then return to the starting position.
Advice for beginners
Even if you’ve never done a bent-over, you can master the exercise quickly. Just keep the following tips in mind:
- Reduce your load – Although you may be accustomed to lifting the heaviest weights on the rack, it is best to start any new exercise with lighter weights. Starting with a light load allows you to improve your form before moving to heavier weights. Alternatively, you can use resistance bands at first; Stand on it or tie it to a stabilizer close to the ground before lifting it.
- Think “up and down” – While lifting dumbbells or barbells, draw a straight line from the floor. Otherwise, you may end up using the wrong group of muscles.
- Move slowly -The more control, the better. It should take two or three seconds to lift the weight, and another two or three seconds to lower it. By taking your time, you can reduce your risk of injury and maximize your results.
Common mistakes to watch out for
We see a lot of beginners coming through our doors, so we know the common mistakes you should watch out for when trying bent-over rows. They include:
- Rounded back Bending forward too much can strain your back. Try to keep a straight back, hinging from your hips at a 45-degree angle.
- Using momentum – Swinging or moving weights quickly is “cheating” – you won’t reap all the benefits that way. Always stop your weights completely before starting your next repetition.
- Incorrect position of the feet – Make sure your feet are facing forward, approximately hip-width apart, and planted firmly on the floor.
As long as you avoid these common problems, you can enjoy a safe and effective workout.
BENT ROWS: YOUR TICKET TO A STRONGER BACK AND CORE
If you’re looking for a complete upper-body workout that targets your back, core, and arms, the bent-over row is your new best friend. Consider doing several sets of this exercise next time you go to the gym.
Do you need a gym to hit it? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff are ready to welcome beginners and experienced athletes alike. With all the equipment you need to reach your fitness goals, plus group classes and amenities for recovery and relaxation, our facilities are second to none.
Find your nearest Chuze Fitness location to enhance your fitness journey.
sources:
Very convenient. Compound or isolation exercises: which is better? https://www.verywellfit.com/what-is-better-compound-or-isolation-exercises-3120718
Men’s health. How to do the bent-over row for massive back and bicep gains. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/
Very convenient. Dumbbell Row: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
National Center for Biotechnology Information. Posterior chain resistance training compared with general exercises 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 convenient. Dumbbell bent row: correct form, variations, and common mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.