Hey gym enthusiasts, ready to level up your routine? Looking for an exercise that packs a punch for your upper body? Well, here comes the bend over barbell row! This classic move isn't just trendy, it's a highflyer for building a strong back and improving your physique.
The bent-over barbell row muscles worked are no joke! It primarily targets your latissimus dorsi (lats), the broad muscles on your back that give you that coveted V-shape. But the benefits extend far beyond aesthetics. Barbell row benefits include increased pulling strength, improved posture, core engagement, and even better performance in other lifts.
Intrigued? We thought so! This blog takes a tour of the world of bent-over barbell rowing, taking you through the proper technique step-by-step and exploring the amazing barbell row benefits you can unlock. So, grab your barbell, get ready to learn, and prepare to build a stronger, more sculpted back!
Table Of Contents
- How Does A Bent Over Barbell Row Work?
- How To Do Bent-over Row Exercise?
- 8 Bent Over Barbell Row Exercise Benefits
- Expert’s Advice
- The Final Say
- FAQs
- References
How Does A Bent Over Barbell Row Work?
Bent over row is a strength training exercise focusing on the back muscles. It is used in both powerlifting and weightlifting. Bent-over rows are an excellent exercise for developing a larger, more powerful back and are ideal for individuals who wish to enhance their bench press, deadlift, and squat performance. Barbell bent-over rows are usually performed with a barbell but can be performed using various resistances—instruments (such as a band, dumbbells or machines). In addition, other variations can be done if you have problems such as back pain.
This compound movement exercise, which is regarded as one of the first major muscular actions, calls for you to raise the barbell off the ground while bending forward and raising it toward your sternum. The neck should be parallel to the spine, the back should stay straight, and the knees should be bent. You should have a grasp that is wider than your shoulder.
This is one of the best exercises for maximising muscle growth and increasing upper-body pulling strength, not to mention the effects it will have on your physique.
The main muscles used are the latissimus dorsi (lats), which stretch along the sides of the upper back, the trapezius (traps) and the rhomboids (upper middle back). Bent-over rows work the upper back and shoulder muscles, specifically targeting the latissimus dorsi, rhomboids, trapezius and rear deltoids. The flexed row hip hinge position also means that the hamstrings and spine erectors are engaged. In order to support stability and safeguard the lower back, the core should also be engaged. The bent-over barbell row also uses the back, glutes, and legs to stabilise the body. It's a powerful movement, so don't be surprised if you see improvements in your other lifts.
A bent position can cause discomfort or even risk injury, so it's important to use proper form. Form is extremely important with bent-over rows, so it's important that you choose the right amount of weight. This takes practice. Even a small mistake can cause lower back injury. You will benefit much more from slow and controlled movements.
Also Read: How To Perform Pendlay Row Exercise? Know It's 6 Targeted Benefits And Effectiveness!
How To Do Bent-over Row Exercise?
This exercise requires you to assume a bent over position where your back is almost parallel to the ground, which can be hard on the back. To avoid exercise injuries, warm up your body with low-impact back exercises. Chest extensions, pull-ups, chin-ups, push-ups and arm rotations are great exercises to activate or stretch the back muscles.
| Muscles Worked |
|
| Equipment | A dumbbell or pair of dumbbells or kettlebells. |
| Intensity | Intermediate |
| Sets And Reps | 3 sets of 15 reps |
How To Do A Bent Over Barbell Row Exercise?
- Place your left foot on the bench and hold the bench in front of you with your left hand. Keep your back straight.
- Your right foot should be close by, firmly on the ground.
- Hold a dumbbell with your right hand and straighten your arm as far as it will go.
- Keeping your back straight and the left side of your body anchored, bring your right arm up by bending your elbow.
- The elbow should end up close to the body as the back remains straight.
- Slowly lower the barbell back to the starting position. This is one rep.
To improve your exercise skills, try more intense variations of the bent-over row, such as:
Variations | Details |
| Double arm Dumbbell Row | In this stance, grab the dumbbells in both hands and perform a similar movement. This does not require the use of a bench. |
| Pendlay Row | With a barbell on the floor, bend at the hips and knees, grip the bar, maintain a flat back, pull the bar to your chest, and lower it back down to complete one rep. |
| Machine Row | This is an assisted variation in which your torso lies on a padded cushion. You can find a bent-over rowing machine at your neighbourhood gym. Place the fuselage on the machine's designated platform. Hold the specific handles with both hands. Pull the weight towards you and slowly release it back. |
Tip: Don't put pressure on your arm to lift the weight; instead, try using the lats to pull up to get the most out of the exercise.
8 Bent Over Barbell Row Exercise Benefits
Following are the 8 benefits of bent-over barbell row:
1. Improves Posture
The weighted hip hinge position of the bent-over row increases the strength and endurance of the muscles, which are important for good posture in both the upper and lower back. Exercises like the bent-over row promote good spinal control to resist upper and lower back rounding.
2. Builds Muscle Strength
The exercise increases mass and strength in the erector spinae, lats, and upper back. Compared to other rowing versions, it allows the lifter to use greater weight, making it an excellent exercise for strength and muscle building. It strengthens your grip by using your biceps and forearms.
3. Enhances Deadlift Performance
Keeping the hip joint loaded during the deadlift improves strength and endurance in the lower and upper back. In addition, the glutes and hamstrings work isometrically to keep you in a good hip position. Bentover dumbbells increase the strength and endurance of the muscles needed for deadlifts and other pulling exercises.
4. Strengthens Core And Abdomen
The barbell series helps build core strength that carries over into other exercises and your everyday life. You can enhance the exercise with heavy weight, and it targets many muscles at once, helping to challenge and activate your core. A barbell row also helps promote spinal stability.
Also Read: Get Fit With These 4 Best Core Strengthening Exercises For A Solid Workout Regime!
5. Improves Hip Hinge
As the name suggests, the bent row portion hinges forward at the waist and hips. You do this after you lift the weight off the ground and stay hinged forward as you lift the weight up and down in a set of reps.
6. Enhances Athletic Performance
Strengthening the posterior chain muscles can help improve posture, athletic performance, and explosive movements. By building muscle strength, bent-over barbell row exercises improve your workout performance and functionality. Bentover dumbbell row exercises also help burn calories and prevent obesity-related health problems.
7. Alleviates Lower Back Pain
The bent-over barbell row is a useful functional exercise for actions involving picking up objects off the ground in the forward bend. The same muscles used in dragging your body, like in reverse climbing postures, also work. Because it strengthens the multifidus and back muscles, including the flexed row, as part of a training program, it can help relieve or improve chronic low back pain and also reduces back stiffness
8. Improves Balance
The bent-over-row DB exercise adds strength and stability to your upper body, so this bent-over-row exercise improves the balance and stability of your body. It also gives you a stronger grip.
Also Read: 5 Best Kettlebell Exercises For Weight Loss! | ToneOpFit
Expert’s Advice
If you want to build a strong, toned back, the bent-over row must be part of your back workout. Whether you're bodybuilding for an aesthetically pleasing look, strength training/powerlifting, or simply maintaining your figure, it should be a regular fixture at your gym. Start with light weights, do the exercises slowly, and maintain good form. Add a bent-over row to your strength training program for better posture, more back strength, and fewer injuries.
Health Expert
Lavina Chauhan
The Final Say
The forward bend is a great exercise for training the back muscles, but also for the stability of the trunk and hips. However, if you have back pain or are unable to keep your back straight during this movement, try either a row of padded one-arm dumbbells or a row of incline benches.
FAQs
1. How many times should I perform a bend barbell row in my exercise plan?
You should aim for 3-4 sets of 8-12 repetitions of bent-over barbell rows in your exercise routine.
2. Can bend over a barbell row broaden shoulders in women? Should they avoid it?
Not exactly. Bent-over barbell rows primarily target the upper back and can contribute to shoulder development. Women can include it but may need to adjust weights to avoid excessive muscle mass if that's not the goal.
3. Which muscles are worked in the bent-over barbell row?
Bent-over Barbell Rows target the upper back muscles, including the latissimus dorsi, rhomboids, posterior deltoids, biceps, and forearms.
References
- https://www.myprotein.co.in/blog/training/how-to-do-bent-over-barbell-rows-benefits-technique/
- https://www.puregym.com/exercises/back/rows/barbell-bent-over-row/
- https://www.myprotein.com/thezone/training/how-to-do-bent-over-barbell-rows-benefits-technique/
- https://www.webmd.com/fitness-exercise/how-to-do-barbell-row
- https://www.myupchar.com/en/fitness/bent-over-row
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