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Rows are a classic exercise for building upper body size and strength, with a focus on the back and biceps. The primary muscles targeted by rows are the latissimus dorsi (lats), rhomboids, trapezius, and posterior deltoids. Rows also work the spinal erectors, teres major and minor, biceps, brachialis, brachioradialis, and forearm muscles. The angle of the elbows during the exercise can determine which muscles are targeted to a greater extent. For example, keeping the elbows away from the body during a row will activate the traps and posterior deltoids more. Rows can be performed with a variety of equipment, including barbells, dumbbells, kettlebells, and resistance bands, or with body weight only.
| Characteristics | Values |
|---|---|
| Type of Exercise | Horizontal pulling movement |
| Target Muscles | Back, specifically the latissimus dorsi, rhomboids, trapezius, biceps, posterior deltoids, spinal erectors, hamstrings, glutes, forearms, and scapular stabilisers |
| Muscle Groups Not Targeted | Chest |
| Variations | Seated rows, bent-over rows, dumbbell rows, t-bar rows, renegade rows, bodyweight rows, L-rows, barbell rows, deadlifts, pull-ups, and more |
| Common Mistakes | Lifting elbows up and out, shrugging shoulders, rounding back, swinging torso, rapid movements, partial range of motion, locked knees |
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What You'll Learn
Back muscles
Rows are a horizontal pulling movement that works the back muscles. The back muscles targeted by rows include the latissimus dorsi, trapezius, rhomboids, posterior deltoids, spinal erectors, teres major and minor, and the multifidus. Rows also work the biceps to a small degree.
The seated row is a popular variation that targets the back and arm muscles. It is typically done with a narrow grip, but a wide grip can be used to focus on the smaller back and arm muscles instead of the lats. The seated row can be performed on a machine or with a resistance band.
The bent-over row is another common variation that works the back, shoulders, rhomboids, scapular stabilisers, forearms, biceps, spinal erectors, hamstrings, and glutes. It can be performed with a load barbell or other equipment, such as dumbbells or kettlebells.
Other row variations include the L-row, which targets the lats, and the T-bar row, which has a similar movement to the bent-over row but with more stability due to the fixed bar path. Rows are a great exercise for building upper body size and strength and can help improve posture, prevent injury, and increase muscle mass on the back.
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Forearms and biceps
Rows are a great way to build muscle and strength, particularly in the back and arms. The forearm muscles are important for a variety of reasons, both for pushing and pulling. The brachialis and brachioradialis are the muscles in the forearm that help with elbow flexion, which is important for lifting motions. Strong forearm muscles can improve grip strength and help with any kind of pulling action.
The biceps are also worked during rows, though to a lesser degree than the back muscles. The biceps are important for stabilizing the arm and ensuring the forearm remains in a controlled position. When performing rows, it is important to note that using an underhand grip will increase the work done by the biceps, but this may also increase the risk of a bicep tear.
For those looking to build muscle in their forearms and biceps, barbell rows are a great option. This exercise can be done with either an overhand or underhand grip, and targets the latissimus dorsi, trapezius, and posterior deltoids. The amount of work done by the biceps and forearms can be increased by using a 'swinging' technique, which uses momentum from the hips to pull the bar up.
For those looking to focus specifically on the biceps, classic exercises like dumbbell and barbell bicep curls are a better choice.
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Trapezius
The trapezius muscle is a large, quadrilateral-shaped muscle that takes up a large portion of the upper back, extending from the occipital bone of the skull to the lower thoracic vertebrae of the spine and out to the scapula (shoulder blades). Each side of the body has one trapezius muscle, and together they form a trapezoid shape. The trapezius muscles help with various movements, including moving the head, neck, and upper back, as well as maintaining and adjusting posture.
The trapezius muscle has three sections: upper (superior), middle, and lower (inferior). The upper section connects to the skull and neck (cervical spine), while the middle and lower sections attach to the bones in the thoracic spine and the back (lateral) sides of the scapula and collarbone (clavicle). The trapezius muscle works in conjunction with several other muscles to produce coordinated movements, particularly those involving the scapula. For example, the rhomboids major and minor work with the trapezius to retract and stabilize the scapula, playing a key role in shoulder movement and posture.
The latissimus dorsi works with the lower trapezius during downward rotation of the scapula and is heavily involved in pulling and rowing motions. Similarly, the pectoralis minor assists the trapezius in stabilizing the scapula by drawing it forward and downward, aiding in movements that involve pushing, reaching forward, or pulling down.
To strengthen the trapezius muscle, various exercises can be performed. One such exercise is the cable Y: sit down on a seated cable row machine with your feet shoulder-width apart and flat on the floor. Cross the handles and engage your core to sit up straight with your palms facing down. Exhale and raise your hands above you until your biceps are in line with your ears, focusing on pulling your shoulder blades down and back. Hold this position for one count, then inhale and slowly lower the cables back to the starting position. Repeat this exercise for 8 repetitions and 3 sets.
Another exercise to target the trapezius muscle is a variation of pull-ups: grasp a pull-up bar with your palms facing you and slightly closer than shoulder-width apart. Fully extend your arms with your feet crossed behind you and your knees bent at a 90-degree angle. Keep your torso straight while creating a curvature in your lower back or sticking your chest out. Exhale and pull yourself up, focusing on using your bicep muscles and middle back. Hold the position for one count, then inhale and slowly lower yourself back down until your arms are fully extended again.
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Rhomboids
The rhomboid muscles are located on the upper back, underneath the trapezius muscle, and between the shoulder blades and spinal column. They are rhombus-shaped, hence the name, and play a significant role in pulling the shoulder blades together, rotating the scapula downward, and providing stability for the shoulders. Strong rhomboids are essential for performing workouts such as pull-ups and rows, and sports with overhead motions like throwing a baseball, swimming, paddling a surfboard, or swinging a tennis racket.
To strengthen the rhomboids, one can perform exercises such as bent-over rows, barbell rows, and dumbbell rows. When performing barbell rows, it is important to maintain a full range of motion by using a weight that is manageable. This ensures that the rhomboids are effectively targeted. Additionally, during the exercise, it is crucial to tuck the shoulder blades downward, in a motion known as scapular downward rotation, to activate the rhomboids.
Another exercise that targets the rhomboids is the seated cable row. This exercise allows for a tight and focused movement that primarily engages the rhomboids, along with the teres major and minor, and rear delts.
For those who struggle with scapular retraction during rows, exercises such as incline shrugs and unilateral incline T raises can help improve motor control in this area. It is also beneficial to release and stretch the pectoralis minor, pectoralis major, and latissimus dorsi, as these muscles can inhibit the rhomboids.
In summary, the rhomboids are crucial muscles for shoulder stability and upper body movement, and they can be effectively targeted through various row exercises, cable pulls, and stretches.
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Latissimus dorsi
Rows are a horizontal pulling movement that works the back muscles. The latissimus dorsi, also known as the lats, are the prime movers in this exercise. These are the large, wing-like muscles in your back. The latissimus dorsi is targeted during the pulling movement, along with other muscles in the back and arms.
The seated row is a weight-machine-based strength-training activity that targets the latissimus dorsi, along with the rhomboids, trapezius, and biceps brachii. This exercise helps to strengthen and tone the upper body, improve posture, and protect the shoulders. It is important to maintain proper form during the seated row to avoid placing too much focus on the traps.
The bent-over row is another variation that primarily works the latissimus dorsi. This exercise also targets the middle and lower trapezius, rhomboids, and posterior deltoids. It is a functional exercise that can improve posture, prevent injury, and strengthen explosive movements. The bent-over row can be performed with a load barbell or other equipment.
Dumbbell rows are another variation that works the rhomboids, latissimus dorsi, teres major and minor, rear delts, and lower traps. This exercise allows for variations in hand position, including pronated, supinated, or neutral grip. It is a good option for those who cannot perform the traditional unsupported bent-over row due to back pain.
Overall, the latissimus dorsi is a key muscle group targeted during rows, especially with exercises like the seated row, bent-over row, and dumbbell row. Proper form and technique are important to ensure the targeted muscles are engaged and to avoid injury.
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Frequently asked questions
Rows target the back, specifically the latissimus dorsi, trapezius, rhomboids, posterior deltoids, spinal erectors, and biceps.
Yes, there are various types of rows, including seated rows, bent-over rows, bodyweight rows, and dumbbell rows, each targeting similar muscle groups with slight variations.
To perform a seated row, adjust the seat and chest pad to the appropriate height. Sit upright on the bench, bend your knees, and grab the handle with extended arms. Pull the handle towards your torso while bending your elbows and moving your shoulders back and down.
Yes, a common mistake is attempting to lift too much weight, which can compromise form. It is important to maintain proper form to avoid injury and effectively target the intended muscle groups.
