How to Bent Over Row: Form Tips + Video

Bent Over Row: Proper Form and Strength Techniques Guide and Video

Your legs and your arms. These are probably the muscle groups you think of most when you hit the gym.

But building your back muscles is just as important—if not more—than strengthening your limbs. After all, your back is the center of your body. This is the source of your power.

If you want to tone this most important muscle group, you should familiarize yourself with the bent over row. This exercise engages the major muscles in your back, building your strength and stability.

Want to know how to bend over and row? You’ve come to the right place.

What is bent over rowing?

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

Specifically, when you bend over to row, you engage in:

• biceps
• trapezius muscle
• diamond
• posterior deltoid muscle
• latissimus dorsi (latissimus dorsi)

Simply put, the bent-over row works your entire back and also works your biceps.

Why should I add bent over rows to my exercise routine?

There’s no shortage of reasons to incorporate this exercise into your fitness routine. To prove our point, let’s look at some of the most valuable benefits of bent over rowing.

They build strength and muscle mass

Most exercises can help with muscle growth and strength, but bent-over rowing is especially effective. Because so many different muscles are involved, bent over rowing promotes an increased rate of muscle hypertrophy (growth) throughout the body. Ultimately, not only will you feel stronger; look Stronger.

They can help prevent injuries

If you regularly add bent-over rowing to your daily exercise routine, you can also improve spinal stability. A strong back can improve your posture and make you more resistant to back injuries.

Best of all, this benefit doesn’t just apply to acute injuries. Exercises like bent-over rowing may also help relieve chronic back pain, according to a recent analysis.

They have a useful app

Bending and walking reflects the everyday action of picking something up off the floor. By strengthening the appropriate muscles and learning the correct form of the movement, you can lift heavy objects more safely and easily.

Additionally, the bent-over row is an excellent cross-training exercise that can help you build “pull strength.” Since you use the same muscle groups in many sports and other fitness exercises, each repetition will improve your performance in a variety of activities.

they are very convenient

Looking for another reason to love bending over and paddling? You can practice anywhere. All you need is a pair of dumbbells (or barbells) and a few feet of space, and you can burn calories and build muscle.

Learn how to bend over and row

No matter where you perform bent over rowing, you need to do it correctly to avoid injury and enjoy all the benefits. How to do it:

• Step 1: Grab your weight – You can perform bent over rows with a barbell or two dumbbells. Whichever method you choose, bring your equipment to an open area of ​​the gym.
• Step 2: Assume starting position – With your feet hip-width apart, pick up your weight and bring your palms toward your body. Hinge at the hips so that the torso is tilted forward, back straight, and knees slightly bent.
• Step Three: Lift the Heavy Object – When ready, pull the weight down toward your ribs while squeezing your shoulder blades together.
• Step 4: Lower your arms – Hold at the top of the movement for one second, then slowly lower your arms and return to the starting position.

Advice for beginners

Even if you’ve never done a bent-over row, you can master this exercise quickly. Please remember the following tips:

• lighten your burden – While you may be used to lifting the heaviest weights on the rack, it’s best to start any new exercise with lighter weights. Starting with light loads allows you to perfect your form before moving on to heavier weights. Alternatively, you can start with resistance bands; stand on them or tie them to a fixture close to the ground before lifting.
• Think “up and down” – As you lift the dumbbell or barbell, draw a straight line from the floor. Otherwise, you might end up using the wrong muscles.
• move slowly – The more control the better. It should take you two to three seconds to lift the weight and another two to three seconds to lower it. By taking your time, you can reduce your risk of injury and maximize results.

Common mistakes to watch out for

We see a lot of newbies come to us, so we know what common mistakes to look out for when trying to row bent over. They include:

• rounded back – Leaning forward too much can strain your back. Try to keep your back as straight as possible and at a 45-degree angle to your hips.
• Harness the power – Swinging or moving heavy objects quickly is “cheating”—you won’t get all the benefits this way. Always bring the weight to a complete stop before starting the next rep.
• Incorrect foot position – Make sure your feet are facing forward, roughly hip-width apart, and firmly planted on the ground.

As long as you avoid these common pitfalls, you can enjoy safe and effective exercise.

Bent Over Row: Your Ticket to Strengthening Your Back and Core

If you’re looking for a comprehensive 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 these exercises next time you go to the gym.

Need to go to the gym? Chuze Fitness is your best choice. We have state-of-the-art equipment and friendly staff ready to welcome both beginners and experienced athletes. Our facilities are second to none, with all the equipment you need to achieve your fitness goals, as well as group classes and facilities for recovery and relaxation.

Find your nearest Chuze Fitness location and take your fitness journey further.

Source:

Fits perfectly. Compound vs. Isolation Exercises: Which is Best? https://www.verywellfit.com/which-is-better-compound-or-isolation-exercises-3120718

Men’s Health. How to Perform Bent Over Rows to Massively Increase Back and Biceps Strength. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/

Fits perfectly. 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 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/

Fits perfectly. 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, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.