How to do bent over rows: training tips + video

Bent Over Row: Guide and Video with Tips on Proper Form and Strength

Your legs and your arms. Those are probably the muscle groups you think about the most when you go to 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. It is the place where your power comes from.

If you want to develop this important muscle group, you should familiarize yourself with the bent-over row. This exercise engages the major muscles of the back, increasing their strength and stability.

Wondering how to do bent over rows? You have come to the right place.

What is a bent row?

The bent-over row is a standing, weight-based workout designed to help you develop back and core strength. This exercise is known as a compound movement, which means it targets multiple muscle groups at the same time.

Specifically, when you do a bent over row, you activate your:

• Biceps
• trapezoids
• rhomboid
• posterior deltoids
• Latissimus dorsi (dorsals)

In short, the bent-over row works your entire back, with the added bonus of working your biceps.

Why should I add incline rows to my training?

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 incline rows.

Build strength and muscle mass

Most exercises contribute to muscle growth and increased strength, but the bent-over row is particularly efficient. With so many different muscles involved, bent-over rows encourage a higher rate of muscle hypertrophy (growth) throughout the body. Ultimately, you will not only feel stronger: look stronger.

They can help prevent injuries

If you frequently 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 benefit doesn’t just apply to acute injuries. According to a recent analysis, exercises like bent-over rows may also help relieve chronic back pain.

They have a functional application

The inclined rows reflect the everyday movement of picking something up from the ground. By strengthening the appropriate muscles and learning proper form for this movement, you will be able to lift heavy objects more safely and easily.

What’s more, the bent-over row is a great 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.

they are convenient

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’ll be able to burn calories and build muscle.

Learn to do bent over rows

Wherever you do bent-over rows, you need to do them correctly to avoid injury and enjoy all the benefits. Here’s what you should do:

• Step 1: grab your weights – You can perform incline rows with a barbell or two dumbbells. Whichever option you choose, take your equipment to an open area in the gym.
• Step 2: Assume the starting position. – With your feet hip-width apart, lift your weight and place your palms toward your body. Rotate your hips to lean your torso forward, straighten your back, and bend your knees slightly.
• Step 3: lift the weight – When you are ready, lift the weight toward your lower ribs, squeezing your shoulder blades as you do.
• Step 4: Lower your arms – Hold the top part of the movement for a second, then slowly lower your arms and return 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 – While you may be 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 moving to heavier weights. Alternatively, you can use resistance bands at first; Stand on them or tie them to a prop near the ground before lifting them.
• Think “up and down” – While lifting your dumbbells or barbells, draw a straight line from the floor. Otherwise, you could end up exercising 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 to lower it back down. 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 come through our doors, so we know what common mistakes to look out for when trying to do bent-over rows. They include:

• Rounding the back – Leaning too far forward can damage your back. Try to keep your back straight as it hinges from the hips at a 45-degree angle.
• Using boost – Swinging or moving the weights quickly is “cheating”; This way you will not get all the benefits. Always stop your weights completely before starting your next rep.
• Placing your feet incorrectly – Make sure your feet are facing forward, approximately hip-width apart, and planted firmly on the ground.

As long as you avoid these common problems, you can enjoy a safe and effective workout.

Bent Over Row: Your Ticket to a Stronger Back and Core

If you’re looking for a complete upper body workout that focuses on 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.

Do you need a gym to go to? 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, as well as group classes and amenities for recovery and relaxation, our facilities are second to none.

Find the Chuze Fitness location nearest you to continue your fitness journey.

Sources:

Very good fit. Compound Exercises vs. 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 Biceps Gains. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/

Very good fit. Bent-Over Dumbbell Rows: 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 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 good fit. Bent-Over Dumbbell Rows: 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. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.