Logan Steele
The bent-over row is a compound exercise that targets multiple muscle groups, primarily those in the back, including the latissimus dorsi, rhomboids, trapezius, and posterior deltoids. It also works the hip extensors and muscles of the posterior chain, contributing to improved posture, trunk and hip stability, and reduced lower back pain. The exercise can be performed with a barbell or dumbbells and is suitable for all levels, making it a popular choice for building muscle and increasing strength.
| Characteristics | Values |
|---|---|
| Muscle Groups | Back, bicep, core, upper back (latissimus dorsi, rhomboids, trapezius), low back, arms |
| Benefits | Muscle building, increased strength, improved lower back pain, improved bone density |
| Variations | Dumbbell, barbell, seated, chest-supported, cable, single-arm, Pendlay, T-bar, unsupported, inverted, TRX |
| Frequency | 1-2 times per week |
| Sets | 30-40 sets per muscle per week for optimal hypertrophy results |
| Technique | Keep back straight, brace core, retract shoulder blades, maintain centre of gravity |
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What You'll Learn
Targeting the upper back
The bent-over row is a compound exercise that targets multiple muscle groups, making it an excellent movement for building muscle and strength. It is particularly effective for targeting the upper back, including the latissimus dorsi, rhomboids, and trapezius muscles.
To perform a bent-over row, you generally start with a barbell or dumbbells in hand, legs slightly bent, and back straight. Hinging at the hips, you send your hips back behind your heels so that your torso is almost parallel to the floor. Keeping your core tight, you row the weights up to your hips with your elbows close to your waist.
The degree to which you bend over and the placement of your hands on the bar can be varied to target different muscle groups. For example, a more upright row will work your upper trapezius and shoulders more, while a more horizontal back angle will target your mid-to-upper back.
It is important to maintain proper form throughout the exercise to avoid placing excessive strain on your lower back. This includes keeping your back straight and bracing your core to support your lower back.
For beginners, it is recommended to start with lighter weights and focus on mastering the technique before increasing the load. Dumbbell bent-over rows can be a good place to start, as they help build strength while addressing muscular imbalances.
By incorporating bent-over rows into your workout routine, you can effectively target the muscles of your upper back, building strength and size while also improving your performance in other strength sports and exercises.
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Lower back considerations
Lower back pain is a common issue for people who perform bent-over rows. If you have a lower back injury, it is important to focus on doing the exercise correctly and without pain, rather than lifting heavy weights.
To avoid lower back pain, it is recommended to keep your back straight and maintain a neutral spine throughout the exercise. This can be achieved by locking your core and bracing your abdominal muscles to support your lower back. If you feel your lower back compensating to create a "flat back", it may be beneficial to improve your thoracic mobility, for example, by performing single-arm rows with a hand and knee on a bench.
If you are dealing with a lower back injury, it is important to gradually introduce weights and focus on perfecting your form. You can also modify the exercise by performing it while prone, lying face down on a bench so that your chest and torso are supported. This can help you brace against the bench and extend your spine without arching your back.
Additionally, you can experiment with different grips on the bar. An underhand grip may be easier on the shoulders and provide a safer and more comfortable way of pulling if you have a lower back issue.
Research has shown that strengthening the posterior chain can improve lower back pain. Resistance training focusing on posterior chain strengthening has been found to be more effective in reducing pain and improving muscle strength in individuals with chronic lower back pain compared to general exercise.
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Biceps and arms
Bent-over rows are a great exercise to build muscle and increase strength. They are a staple movement in most muscle-building workouts and can be done with a barbell, dumbbells, or a machine.
When performing the exercise, it is important to focus on your back and not your arms, as this can lead to incorrect form. The underhand grip on a bar allows you to pull in a more natural fashion, and you are less likely to activate your shoulders during the lift, keeping the emphasis on your lats and biceps.
The bent-over row works numerous muscle groups in the upper body, including the back, biceps, and stabiliser muscles. The primary muscles targeted are the latissimus dorsi (or "lats"), located on either side of your back. The rhomboids, which are responsible for moving your arms and keeping your shoulders stable during the exercise, are also targeted. The biceps are active and engaged during flexion and extension of the arm while performing the movement.
Depending on the grip used, you can tweak the movement to target different muscles. A pronated or overhand grip primarily utilises the rhomboids and middle back, which is great for building thickness. It also activates the brachialis in the arm, which is an elbow flexor and stabilising muscle. To build width, use a supinated or underhand grip to target the bicep short head and the bicep long head.
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Torso angle and body positioning
The torso angle and body positioning are crucial factors in performing the bent-over row effectively and safely. This compound exercise involves multiple muscle groups, and the specific muscles targeted can be altered by adjusting the torso angle.
To begin the bent-over row, one must first grab the barbell with an overhand grip, slightly wider than shoulder-width apart. The optimal grip width will depend on the individual's arm length and torso thickness, so it's worth experimenting with different hand placements. Once the correct grip is established, the legs should be slightly bent, and the hips should be sent back, almost as if one is performing a squat. This movement hinges at the hips, ensuring the upper body is almost parallel to the floor.
The torso angle can be manipulated to target specific muscle groups. For instance, a more upright row will focus on the upper trapezius and shoulders, whereas a more horizontal back angle will emphasize the mid-to-upper back. To achieve this horizontal angle, one must focus on pushing their buttocks backward, maintaining their centre of gravity over their feet. It is important to keep the back straight and neutral, neither flexed forward nor arched, to avoid strain or injury.
Additionally, the degree of bend in the torso can be adjusted to increase or decrease the challenge. For instance, a beginner might start with a slightly more upright torso position and gradually increase the bend as they become more comfortable with the exercise.
Throughout the movement, it is crucial to brace the core to support the lower back and maintain stability. This is essential to prevent unnecessary strain on the lower back and to ensure the targeted muscles are engaged correctly.
In summary, the torso angle and body positioning in the bent-over row exercise are highly customizable to target specific muscle groups and skill levels. Adjusting the torso angle can isolate the upper trapezius and shoulders or the mid-to-upper back. Additionally, the degree of bend can be modified to accommodate different skill levels, with a less bent-over position being more suitable for beginners.
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Variations of the exercise
The bent-over row is a compound exercise that targets multiple muscle groups. It is typically used to build and strengthen the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. Here are some variations of the exercise:
Inverted Rows
Inverted rows are a bodyweight row variation. The difficulty of the exercise can be adjusted by altering the height.
TRX Rows
TRX rows use the TRX system and body weight to train the upper back.
Pendlay Rows
Pendlay rows involve rowing a barbell from a dead stop position to build power and strength.
T-Bar Rows
T-bar rows have a similar movement to the bent-over row but offer more stability due to the fixed bar path.
Renegade Rows
The renegade row combines the plank and dumbbell row, providing a challenging workout for the core and upper back.
Seated Rows
Seated rows are performed in a seated position and are used to improve back strength and increase muscle mass in the back.
Dumbbell Rows
Dumbbell rows can be performed by holding a dumbbell in each hand, bending the knees slightly, hinging at the hips, and sending the hips backward. Keep your core tight and your back straight as you row the weights up to your hips with your elbows close to your waist.
Barbell Rows
The barbell bent-over row is performed by grabbing a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart. With your legs slightly bent, lock your core, keep your back straight, and push your hips backward so that your torso is almost perpendicular to the floor. Row the weight upwards in a arc shape towards your hips, pause, and squeeze your shoulder blades together while keeping your shoulders away from your ears. Slowly reverse the movement back to the starting position.
Arc-Shaped Rows
To increase the engagement of the latissimus dorsi, you can row the dumbbell in an arc shape towards the hip.
It's important to maintain proper form and technique during all variations of the bent-over row to avoid injury and strain.
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Frequently asked questions
Bent-over rows target the majority of your back muscles, including the upper, mid and lower back. The primary mover in the bent-over row is the trapezius, but the rhomboids, biceps, and latissimus dorsi are also targeted.
Bent-over rows are a great way to build muscle and strength, particularly in the back. They can also help to improve your performance in strength sports such as powerlifting, weightlifting, and strongman. Additionally, they can help to improve bone density and reduce lower back pain.
It is recommended to complete bent-over rows 1-2 times per week for optimal back growth. However, it is important to learn the proper technique to avoid injury and to vary the degree of the bend and hand placement to target different muscles.
