Bent Over Row
Overview of the exercise
The bent over row is a powerful exercise that targets your upper back and shoulders, helping to build strength and definition in these areas. This exercise is often performed with a barbell, but can also be done with dumbbells or resistance bands. The bent over row is a compound exercise, meaning that it works multiple muscle groups at the same time, making it a great option for those looking to build overall muscle mass and improve their overall fitness. Additionally, the bent over row can help to improve posture and reduce the risk of back pain.
Exercise Profile:
Muscle Group Targeted: Upper Back
Equipment: Barbell
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Biceps, Lats, Lower Back, Shoulders, Abs
Instructions:
- Start by standing in front of a barbell or dumbbells with your feet shoulder-width apart. If using a barbell, place your hands slightly wider than shoulder-width apart on the bar, with an overhand grip. If using dumbbells, grab each one with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Your torso should be parallel to the floor, with your arms hanging straight down.
- Begin the exercise by pulling the bar or dumbbells towards your chest, squeezing your shoulder blades together as you lift. Keep your elbows close to your body and make sure to engage your upper back muscles throughout the movement.
- Pause for a moment at the top of the movement, then slowly lower the weight back down to the starting position.
- Repeat for the desired number of reps, making sure to maintain proper form throughout the exercise.
Bent Over Row Tips
- Maintain proper form: The key to getting the most out of the bent over row exercise is to maintain proper form throughout the movement. Make sure to keep your back straight, your core engaged, and your elbows close to your body to maximize the benefits of the exercise.
- Use a weight that challenges you: To see results from the bent over row, it’s important to use a weight that challenges you. Start with a weight that you can comfortably lift for 8-12 reps, and gradually increase the weight as you become stronger.
- Incorporate pauses: To make the exercise more challenging, try incorporating a pause at the top of each rep. This will help to increase the time under tension, which can lead to greater muscle growth.
- Keep your back safe: If you experience lower back pain while performing the bent over row, try using a weightlifting belt to support your lower back during the exercise. Additionally, make sure to engage your core throughout the movement to prevent lower back pain.
