Bent Over Row Guide and Tips Muscles Worked

Overview of Bent Over Row

Bent Over Row Guide and Tips Muscles Worked

One of the best exercises for building muscle and building back strength is the bent over row, which is a cornerstone of the back day routine.

The bent over row, often known as the barbell row, is a fundamental exercise in the majority of muscle-building programs. The bent over row is a great exercise for building muscle in the back, biceps, and core. To strengthen their big three motions, powerlifters and strength circle participants execute bent-over rows.

The purpose of the bent-over row is usually to develop and bolster the upper back muscles (trapezius, rhomboids, and latissimus dorsi). To execute a bent over row effectively, though, you’ll need support from your arms, core, and low back muscles.

There are several variations of the bent over row one can and should perform.

Bent over row variations include:

Building and strengthening the back muscle group can be challenging. Changing up the angle at which you execute the bent-over row and the position of your hands on the bar might occasionally be beneficial. Either way, adding the bent over row to your back workout is a terrific idea.

Instructions for the Bent Over Row

  • Stay upright and grasp the bar with a double overhand grip.
  • After bringing your torso about parallel to the floor (or slightly above), hinge forward and start the exercise by pulling your elbows behind your body and retracting your shoulder blades.
  • Once the bar contacts your torso,pull it in the direction of your belly button.Then,carefully lower the bar back to the beginning position.
  • Continue till the desired number of times.

Tips for Bent Over Rows

  • Try shifting your head posture and check if packing your neck or gazing forward is more comfortable for you.
  • To prevent your spine from arching too far,maintain some tone in your abdominals while you pull the bar into your body.
  • Control the bar during the whole repetition rather than letting momentum take over.
  • As you pull,avoid allowing the head to protrude forward.
  • Make sure the shoulder blade glides on the rib cage in a similar manner.Simply go through the glenohumeral joint without locking the shoulder blade down.

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