Bicep curls are fine for arms and deadlifts work your posterior chain, but to fill out your t-shirt you’ll need to put your back into it. Saying that the bent over row is an excellent back builder would be an understatement. The barbell row allows for the greatest amounts of loads to be rowed, often inducing high amounts of muscle damage and transferability to heavy pulling movements. The list below covers the primary and secondary muscles worked when performing dumbbell rows. On April 20, 2011, Emma Roberts wrote an article about bent-over row benefits. Before I cover the proper barbell bent-over row technique, it’s critical first to take a look at the muscle worked in this exercise. “This brings your anterior deltoids (shoulders) into play, when the exercise should be focusing on your lats.” Want that cobra back effect? Which ones are targeted varies on form. This completes one repetition. The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. Rows help these muscles maintain the position of your shoulders. While it is a rowing motion (meaning it targets the back muscles) it still can have significant muscle building effects on other muscle groups. Single arm rows can be performed using a kettlebell or dumbbell as preferred. The underhand bent-over row does a good job of this. A curved back puts undue pressure on your spine, throwing the weight off and potentially causing a nasty injury. This movement helps reinforce strong hip hinge mechanics, along with supporting one’s ability to set the back. The barbell row is an effective upper-body strength exercise that works several muscles in the back and arms. It is obviously a good choice to ensure you are getting as much benefit out of your back training as possible. It allows a lifter to address any asymmetries in strength and muscular development. What you really want is balance in the shoulder muscles. Latissimus dorsi – located on the side of your back, this muscle is responsible for shoulder extension and adduction. Reverse grip barbell row or simply Yates row (named after Dorian Yates) is an essential strength gaining workout useful for developing not only your back but also your arms and shoulders. The bent over dumbbell row is a compound exercise that works several major muscle groups... Back Muscles. (Try supersets of the bent-over row with a dumbbell bench press or push-ups for a killer-but balanced!-lifting set.) Bent-Over Barbell Rows. The bent-over row exercise also targets your biceps, as well as muscles in your shoulders and forearms, plus your legs and core. Underhand Grip Bent Over Row. The chest supported row keeps your spine in a neutral position thereby limiting the amount of other muscles used in the movement. 1. Barbell bent-over rows also involve the posterior deltoids — the muscles at the back of the shoulder. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. When you flare your elbows out during a row, your shoulders begin to come into play. Pendlay Rows is used to develop explosive strength and not large muscle. Next, make sure when you lift the weight, you’re moving up and down, not out. When well-developed, the lats as they are commonly known, look like wings. While doing research on the proper form for doing barbell bent over rows, I of course know of the various grips that can be used. Primary Muscles Worked: Upper Back (Latissimus Dorsi, Infraspinatus, Rhomboids, Teres Major, Trapezius) Although both bent-over rows and pullups are pulling exercises that require scapular retraction and mobility, they don’t target all of the same muscles, so it’s worth putting both on regular rotation in your fitness routine. And return under control to the start position. The underhand grip makes you as much as one-third stronger due to increased activation of the biceps. While the bent over row may not match the identical angles that the torso is in during specific movements like the clean vs deadlift; it can have a broad carry over for increasing general strength and positional stability to allow for greater pulling performance. Both bent-over rows and pullups work your biceps, shoulders and back, focusing on the trapezius, rhomboids, deltoids and lats. The bent over variation is a cable rowthat targets both your upper and lower back. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. Bent Over Cable Row Exercise Information Alternative Names:Bent over cable row with rope If you struggle with performing barbell bent-over rows, start out with dumbbell bent-over rows. It is a good exercise for increasing strength and size. They hit all areas of the lats — as well as most other back muscles, such as the middle traps, rhomboids and teres major. This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. As a result, it’s often considered one of the foundational barbell lifts. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The bent-over barbell row is a compound lift used to strengthen the entire posterior chain, including both the hips and upper back. Step 3: Let the dumbbells hang in your arms and then pull them up to your chest. This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. Below are three primary training goals and programming recommendations when programming the barbell row into workouts. The muscles that are targeted by the bent-over barbell row are the trapezius and latissimus dorsi. The dumbbell bent over row is done with a dumbbell held in each hand, assuming the same bent over positioning as in the barbell bent over row. For increased muscular size and hypertrophy, the below repetitions can be used to increase muscular loading volume. Since the barbell rows is considered a compound exercise, it’s a useful movement to add to back days, or as a supplement for pulling movements. 1. Pendlay Rows is used to develop explosive strength and not large muscle. The chest-supported row, also called the incline dumbbell row, is an ideal row variation to hone form, prevent mid-row rocking, reduce the risk of injury, and isolate the muscles … (WATCH: can’t make it to the gym? The back muscles (as well as the lower back, hips, and hamstrings) are all called upon when in the bent over position, which is similar across various angles of rows, deadlifts, and pulls from the floor. Building a strong and broad upper back is key for most power, strength, and fitness sports, not to mention filling out that XL shirt. The downside? The dumbbell bent over row is done with a dumbbell held in each hand, assuming the same bent over positioning as in the barbell bent over row. Enter the exercise that hits your lats and biceps better than any other weighted move: the bent-over row. Your back won’t know what hit it. A muscular back also looks great. “If you notice a rocking motion in your bent-over row, you could be adding stress to your low back,” he says. Coaching Tip: If you’re looking to improve hypertrophy with the barbell by increasing time under tension, then try adding a pause at the top of the movement (full row), or slow down the eccentric (lowering portion). So, what muscles does the barbell row work? A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. 1) Set an adjustable bench at about a 30-45 degree angle. PT Alex Isaly demonstrates his best back exercises). In the below video the bent over row is demonstrated, which can be performed with barbells, dumbbells, or other weighted means. Where deadlifts mostly target the muscles in your lower body and lower back, bent-over barbell rows target several muscles in your upper back. Make sure you start with a weight that is manageable to move with proper back and hip angles. Bend your knees slightly and lean forward by bending at the waist. Where deadlifts mostly target the muscles in your lower body and lower back, bent-over barbell rows target several muscles in your upper back. There are many variations of the Row exercise. 2. The bent over row is often used for both bodybuilding and powerlifting. In addition, it can be used to increase range of motion in the row to increase muscle contractions and growth. Which ones are targeted varies on form. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Seated rows and bent over barbell rows are two of the best back exercises known to man. While the bent over row is often thought to be with a barbell, it can also include single arm variations (unilateral). 1. (Yes, really.) 3) Grab a pair of dumbbells using a neutral grip, and while keeping your shoulders down and back at all times, row the weight up into ribcage until your lats and mid-back are fully contracted. “Because you can angle the dumbbells differently, you can assume a more natural position for pulling,” says Laidler. Pause. Dumbbell Bent-Over Row: If you don’t have access to barbells, you can do dumbbell bent-over rows in place of the barbell variation. BarBend is an independent website. Lead with your elbow when you perform the bent-over dumbbell row to maximize … Barbell bent-over rows are an excellent exercise for the development of a strong back and improving your posture. Learn how to correctly do One-legged Dumbbell Row to target Back, Biceps, Shoulders, Abs, Glutes, Hamstrings with easy step-by-step expert video instruction. The Jennifer Garner workout includes circuit training. When beginning the pull, think about bringing the elbows back as if you’re starting a lawnmower, and focus on utilizing the latissimus dorsi to move the weight. It is a good exercise for increasing strength and size. Latissimus Dorsi. Bent over rows are considered a compound movement that can activate several muscles but should only be performed with moderate weight using perfect form. Bent-Over Dumbbell Row works a lot of the upper body muscles, as you can see from the anatomical image on the right. A strong back is a great indicator of overall strength, often allowing us to pull, squat, and even press greater loads. Enter to Win Our Power Monkey Fitness Giveaway! But as with the Romanian deadlift, grip, mobility, and body awareness can be a limiting factor for experiencing the full benefit and avoiding injury. ... Barbell Rows - 5x5. The bent over row is a classification of back exercises, which can also include single arm bent over rows as well. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. reverse-grip bent-over row is a free weights exercise that primarily targets the middle back and to a lesser degree also targets the shoulders, biceps and lats. Few Other Exercises You Should Do To Compliment Your Rows Despite its name, there’s nothing sneaky about it. Please make sure you are comfortable with one kettlebell before attempting this double kettlebell rowing variation. You can also hold for pauses and add time to the set (see pause pull-ups below). Bent-Over Lateral Raises work the posterior deltoid, which the part of the deltoid that's on the backside of your shoulder. The barbell row is an awesome way to build back strength and promote muscle growth for functional fitness athletes. Mostly targeting the back, it is a great exercise for building thickness, rather than width. “Using the underhand grip on a bar allows you to pull in a more natural fashion,” says Laidler. If you’re brand new to lifting, then perform barbell rows very light and focus on form and tempo to ensure you’re achieving their full benefit! Note, that these are general guidelines, and by no means should be used as the only way to program pull-ups. Primary Muscles Worked: Upper Back (Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Major, and Trapezius) ... Dumbbell bent-over rows should be mixed into your training routine occasionally. At the top of the movement, squeeze the full upper back and contract the lats without breaking your hip angle and set back. The barbell row also helps load the upper back musculature in a manner than some forms of deadlift cannot, which makes it a great exercise to build strength and promote hypertrophy. The bent over row is often used for both bodybuilding and powerlifting. The development of these areas is usually universal for “pulling” exercises, especially rowing movements. Lower slowly back to the floor and repeat. The bent over row allows a lifter to move significant amounts of loading using the back muscles and build strength and muscle mass; which can most certainly be applied to pulling, squatting, and pressing movements. While the primary muscles targeted are in the upper and middle bac.Muscles involved in bent-over dumbbell rows include ones present … Just like any strength-building exercise, bent-over row exercises increase … It can be included in your back workout routine and performed at the end for the proper development of your deltoids and lats. The barbell bent-over row involves resting with the bar on the ground between each rep. Take a look at some of the articles below to learn more about back training for strength, power, and fitness sports. Big lats are visible not just from the back but from the front too. For t-bar rows, I will stay in the 5-10 rep range usually. BarBend is the Official Media Partner of USA Weightlifting. Seated rows and bent over barbell rows are two of the best back exercises known to man. There is the traditional seated row, the upright row, and the bent-over row. Rows make the back both thick and wide, creating that V … The lifter can manipulate the amount of pronation/supination of the wrist to target slightly different angles and muscles in the back/posterior shoulder. The focus is only on the concentric movement and minimizing the effects of the eccentric movement. Overall health boost. In this section we will discuss three benefits of the bent over row that coaches and athletes can expect to gain when adding these into training programs. Rather than a pulley cable, which is another typical exercise for engaging these muscles, the bent-over row fully engages these muscles of their full range of motion. When it comes to following a heavy back workout routine, you can do reverse grip barbell rows along with other exercises including low pulley rows, one-arm dumbbell rows, and standing T-bar rows. The only reverse-grip bent-over row equipment that you really need is the following: barbell. "The abdominal and lower-back muscles contract to stabilize (or keep your body in place) while performing the exercise," says Niren. Once you’ve established your grip, lift the bar off the ground and bend over maintaining a strong set back and hip hinge. Both exercises also work the core. The bent-over dumbbell row is a great exercise—when done with proper form. The lifter can manipulate the amount of pronation/supination of the wrist to target slightly different angles and muscles in the back/posterior shoulder. Using heavier weight will provide greater overload in the primary pulling muscles. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. In this section we will briefly discuss four popular bent over row variations that coaches and athletes can use to build back strength, muscle and pulling/squatting/pressing performance in power, strength and fitness athletes. Sign Up to Fuel, Our New Food Delivery Service. Step 4: Lower the dumbbells back down to starting position. Heck, just look at an upper-back anatomy chart—bent-over rows work all the muscles you see. The catch is that if you do your rows with your back supported, such as with one-armed dumbbells rows, seal rows, chest-supported rows, or t-bar machine rows, then you won’t be training your spinal erectors, and so you won’t be building a thicker back. In exercise terms, stabilizer muscles are those that contract but move very little, if at all, as you perform an exercise. These are my comments on her insights into the barbell row exercise. ; The Gerard Butler 300 workout uses this exercise. Muscles Targeted: Reverse grip bent over rows target the middle back in addition to the biceps, the shoulders and the lats (latissimus dorsi) which are the muscles that are adjacent to the pectorals, under the armpits.. Join the BarBend Newsletter for workouts, diets, breaking news and more. There’s no denying that a strong back will lead to successful workout and competition for functional fitness athletes. Secondary muscles targeted are the shoulders, traps, and biceps. Muscles Worked During T-Bar Rows. However, the question is when you do the movement, which bent over row muscles worked? “Pushing your hips back encourages you to keep your spine neutral throughout the entire exercise,” says Laidler. Bent-Over Barbell Rows. Refer to the illustration and instructions above for how to … Both are crucial to building a strong back, improving posture and preventing injury. She does Bent-Over Rows, Dumbbell Bench Press, Two Arm Row, Dumbbell Flys, Shoulder Press, and Triceps … Rest your right knee on the bench and step your other leg out to the side. 6 – Underhand rows allow for higher training loads. For biceps, high-tension isometric exercises work best, he says. "The bent-over row is the perfect complement to the bench press because it targets the muscles on the opposite side of your body," says Heidi Jones, founder of SquadWod and Fortë trainer. Below are some reasons why strength, power, and fitness athletes can benefit from performing barbell rows. Properly performed bent-over barbell rows have direct transference to all three powerlifts—the bench press, squat, and deadlift. BarBend and USA Weightlifting Renew Official Media Partnership Through 2024, Strongman Gabriel Peña Pulls 481-Kilogram (1,060-Pound) 18-Inch Axle Deadlift, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2021. 2. As discussed above, the spine is put into a position that matches many strength movements from the floor during the bent over row . “You’ll be better off with a single-arm row until you get the flexibility.” Can’t touch your toes? Latissimus Dorsi (back) Posterior Shoulder, Rhomboids, Scapular Stabilizers But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and … The focus is only on the concentric movement and minimizing the effects of the eccentric movement. A muscular back also looks great. If there is any prior history of back problems or injuries, it is imperative that chest supported rows be considered as a viable alternative exercise. Rows can be performed using both arms together or one arm at a time for variety. The below list covers the primary and secondary muscles worked when performing bent over rows. Strength and power athletes can benefit by using barbell rows because they can produce carryover to competition lifts. Bent-Over Barbell Rows. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. This is the most popular variations of the bent over row, which has a lifter assume a bent over position (to varying degrees based on angle emphasis) while keeping a barbell close to the body. Barbell rows are one of the most effective exercises for the large muscles of the back, including the latissimus dorsi and the trapezius. Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. They worked out with Mark Twight of Gym Jones fame. Read on to maximise your biggest back lift and generate serious pulling power. 2. If you want to ensure you’re not rounding your back during your rows, try this … While you brush up on our beginner’s guide to mobility, our single-arm row activates your lats and preps you for the lift. Stand holding a barbell with your palms facing up. “You need loose hamstrings to hold the posture of a normal bent-over row,” says Laidler. 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