Bent-Over Rows: Guide and Tips Video on Proper Form and Strength
Your legs and your arms. These are probably the muscle groups you think about most when you hit the gym.
But working your back muscles is just as crucial as strengthening your limbs, if not more so. After all, your back is the center of your body. This is where your power comes from.
If you want to develop this essential muscle group, you need to become familiar with the bent-over row. This exercise works the major muscles in your back, increasing your strength and stability.
Wondering how to do bent over rows? You are in the right place.
What is a bent row?
The bent-over row is a weight-based standing workout designed to help you build back and core strength. This exercise is called a compound movement, which means it targets multiple muscle groups at the same time.
More specifically, when you do a bent-over row, you engage your:
- Biceps
- Trapezoids
- Rhomboids
- Rear deltoids
- Latissimus dorsi (Latin)
In short, bent over rows work your entire back, with the added bonus of engaging your biceps.
Why should I add bent-over rows to my workout?
There are plenty of reasons to incorporate this exercise into your gym routine. To prove our point, let’s look at some of the most valuable benefits of bent rows.
They develop strength and muscle mass
Most exercises contribute to muscle growth and increased strength, but bent over rowing is particularly effective. With so many different muscles involved, bent-over rows promote a higher rate of muscle hypertrophy (growth) throughout the body. In the end, not only will you feel stronger, but you look stronger.
They can help prevent injuries
If you frequently include bent-over rows in your workout 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 benefit doesn’t just apply to acute injuries. Exercises like bending over rows may also help relieve chronic back pain, according to a recent analysis.
They have a working application
Leaning rows reflect the everyday movement of picking something up off the floor. By strengthening the proper muscles and learning the proper form for this movement, you can lift heavy objects safer and easier.
Additionally, the bent-over row is a great cross-training exercise to help you develop “pulling strength.” Since you use the same muscle groups in many sports and other gymnastics exercises, each repetition will improve your performance in all kinds of activities.
They are practical
Looking for another reason to love bending over rows? You can perform 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, burn calories, and build muscle.
Learn to do bent over rows
Wherever you do your bent over rows, you need to do them correctly to avoid injury and reap all the benefits. Here’s what to do:
- Step 1: Take your weights – You can perform bent-over rows with one barbell or two dumbbells. Whichever option you choose, bring your equipment to a clear area of the gym.
- Step 2: Take the starting position – With your feet hip-width apart, lift your weight(s) and place your palms toward your body. Hinge at your hips to tilt your torso forward, straighten your back and slightly bend your knees.
- Step 3: Lift the Weight – When ready, pull the weight toward your lower ribs, squeezing your shoulder blades together.
- Step 4: Lower your arms – Hold the top of the movement for a second, then slowly lower your arms back to the starting position.
Tips for Beginners
Even if you’ve never done a bent-over row, you can master the exercise quickly. Just keep the following tips in mind:
- Reduce your load – Even if you are used 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 perfect your form before progressing to heavier weights. Alternatively, you can use resistance bands initially; Stand on them or attach them to a light fixture near the ground before lifting them.
- Think “top to bottom” – When lifting your dumbbells or dumbbells, draw a straight line from the ground. Otherwise, you might end up engaging the wrong set of muscles.
- Move slowly – The more control, the better. It should take you two or three seconds to lift the weight, and another two or three seconds to lower it back down. By taking your time, you can reduce your risk of injury and maximize your results.
Common errors to watch out for
We see a lot of beginners come through our doors, so we know what common mistakes you should watch out for when trying bent-over rows. They include:
- Round your back – Leaning too far forward can strain your back. Try to maintain a straight back hinged from the hips at a 45-degree angle.
- Use momentum – Swinging or moving the weights quickly is “cheating”: you won’t reap the full benefits this way. Always stop your weights completely before starting your next repetition.
- Poor foot positioning – Make sure your feet are facing forward, about hip-width apart and firmly planted on the floor.
As long as you avoid these common problems, you can enjoy a safe and effective workout.
Bent Over 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 a few sets of this exercise the next time you go to the gym.
Need a gym to hit? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff are ready to welcome both beginners and experienced athletes. With all the equipment you need to achieve your fitness goals, as well as group classes and recovery and relaxation equipment, our facilities are second to none.
Find your nearest Chuze Fitness Center to continue your fitness journey.
Sources:
Very well fitted. Compound Exercises or Isolation Exercises: Which is Better? https://www.verywellfit.com/which-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 well fitted. Bent-Over 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 to 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 fitted. Bent-Over Dumbbell Row: Proper 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 and oversees the group fitness and team training departments. She has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
