Overview of Bent Over Row
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:
- Dumbbell Bent Over Row
- One Arm Bent Over Dumbbell Row
- Reverse Grip Bent Over Row
- T-Bar Row
- Smith Machine Row
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.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.