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The bent-over row is a compound exercise that works several muscles in the back, including the latissimus dorsi, rhomboids, trapezius, spinal erectors, and posterior deltoids. It also targets the biceps, forearms, and to a lesser degree, the hamstrings and glutes. This exercise is particularly effective for strengthening the upper back and improving trunk and hip stability, which can contribute to better posture and injury prevention. Additionally, it can help develop functional strength for movements that involve picking up objects from the ground or pulling the body, such as in inverted climbing positions.
| Characteristics | Values |
|---|---|
| Exercise Type | Weight training |
| Target Muscles | Latissimus Dorsi, Rhomboids, Trapezius, Biceps, Multifidus, Posterior Deltoids, Hip Extensors, Transverse Extensors, Scapular Retractors, Rotator Cuff, Lateral Deltoid |
| Muscle Group | Upper Body, Back, Shoulders, Arms, Core, Lower Back, Upper Back, Mid Back, Posterior Chain |
| Benefits | Muscle Building, Strengthening Spinal Muscles, Improving Posture, Reducing Back Pain, Improving Hip Stability, Improving Trunk Stability, Improving Athletic Performance, Strengthening Explosive Movements |
| Variations | Two-Arm Barbell, Two-Arm Dumbbell, Pendlay, Yates, Two-Arm Smith Machine, Helms, One-Arm Dumbbell, One-Arm Barbell, Kroc, Medows, Seated Cable Row Machine, Single-Arm Sets |
| Equipment | Barbell, Dumbbells, Kettlebells, Smith Machine Bar, Resistance Band, Landmine Accessory, Weight Pulley System |
| Tips | Maintain Proper Form, Vary Degree and Hand Placement, Brace Core, Retract Shoulder Blades, Keep Back Straight, Start with Lower Weights, Maintain Slow Tempo, Avoid Jerking, Use Lifting Straps, Focus on Mind-Muscle Connection |
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What You'll Learn
Latissimus Dorsi
The latissimus dorsi, or "lats", are the large wing-like muscles that span a wide area from the middle to the lower part of the back. The bent-over row is an excellent exercise for targeting these muscles.
To effectively target the lats with a bent-over row, you should maintain good form throughout the exercise. Start by positioning your feet hip-width apart and bending your knees slightly. Bend forward from the hips, keeping your back flat and chest up. With a firm grip on the weight, pull it towards your chest while keeping your elbows close to your body. Lower the weight back down in a controlled manner and repeat.
When performing the bent-over row, it is important to focus on your mind-muscle connection with your lats. This means thinking of your arm and hand as just a hook to hold the weight, while your back does the work. To master the bent-over row, you'll need to start with the correct form and focus on squeezing your shoulder blades together at the top of the lift.
By performing the bent-over row correctly, you can effectively build strength and size in your lats. Additionally, this exercise can help improve your posture and balance by strengthening the upper back, shoulders, and core muscles.
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Rhomboids
The rhomboids are a set of muscles located under the trapezius muscles in the upper back. They are responsible for moving the arms and keeping the shoulders stable during a bent-over row. The bent-over row is a compound exercise, meaning it works multiple muscle groups, including the rhomboids. This exercise helps to build strength in the back and target the muscles of the posterior chain.
The rhomboids are key muscles worked during the bent-over row, along with the latissimus dorsi, trapezius, and posterior deltoids. The degree to which these muscles are targeted can vary depending on the angle of the elbows during the row. For example, abducting the shoulders or keeping the elbows away from the body while rowing will activate the trapezius and posterior deltoid muscles to a greater extent.
To perform a bent-over row correctly, it is important to maintain proper form. This involves grabbing a barbell with an overhand grip, hands slightly wider than shoulder-width apart, and legs slightly bent. The core should be locked, the back kept straight, and the hips sent behind the heels so that the torso is almost perpendicular to the floor. The weight is then rowed upwards in an arc shape towards the hips.
The bent-over row is a functional exercise that can improve movement in day-to-day life and sports performance. It can also help to alleviate or improve chronic lower back pain by strengthening the multifidus and muscles of the back. Additionally, strengthening the posterior chain through this exercise can lead to improved posture, injury prevention, enhanced athletic performance, and more powerful movements.
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Trapezius
The trapezius muscle is one of the largest and most prominent muscles in the upper back. It is a broad, flat muscle that covers a significant portion of the back and extends from the neck to the middle of the torso. During a bent-over row, the trapezius muscle is targeted and activated, contributing to its development and strength.
The middle and lower sections of the trapezius muscle are specifically engaged during the bent-over row. This exercise involves a horizontal pulling motion, where you pull the weight towards your body in a rowing action. The trapezius muscle is responsible for the upward movement of the shoulder blades, which is crucial during this exercise. By keeping your shoulders down and retracted during the row, you effectively target the trapezius muscle, enhancing its strength and improving scapular stability.
To further emphasize the activation of the trapezius muscle during bent-over rows, you can modify your grip and elbow position. By adopting an overhand grip and abducting your shoulders, or keeping your elbows away from your body, you will increase the activation of the trapezius muscle. Additionally, using a wider grip during this exercise can intensify the focus on the trapezius, promoting more targeted development of upper back strength.
The bent-over row is an excellent compound exercise for building strength in the upper back, including the trapezius muscle. It is a functional movement that mimics the action of picking up objects from the ground or pulling your body up, such as in inverted climbing positions. This exercise also contributes to improved posture, trunk stability, and a reduction in lower back pain by strengthening the posterior chain.
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Biceps
The bent-over row is a compound exercise that targets multiple muscle groups in the upper body. It is a staple movement in most muscle-building workouts, particularly for those looking to build muscle in their back, biceps and core.
The biceps are active and engaged while performing bent-over row reps. The biceps are used during flexion and extension of the arm. The degree of bicep use can be varied by adjusting the grip and hand placement on the bar. For example, an overhand grip will primarily utilise the rhomboids and middle back, while an underhand grip will target the biceps more.
The cable curl is a bicep curl variation where you attach a handle or a pair of handles to a cable machine and draw your hands towards your upper torso, maintaining a flex in your elbow. The rope hammer curl is another bicep curl variation where you attach a rope handle to a cable machine and use this to generate resistance.
The bent-over row is a great exercise for building strength and size in the back, as well as improving posture, trunk stability and hip stability. It can also be used to target other muscles in the upper body, including the shoulders, traps, rear deltoids, forearms and core.
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Posterior Chain
The bent-over row is a weight-training exercise that targets a variety of back muscles and arm muscles. It is often used for bodybuilding and powerlifting. The exercise is considered one of the best muscle-building back exercises. It primarily works the latissimus dorsi, the middle and lower trapezius, the rhomboids, and the posterior deltoids. These are the prime movers responsible for the movement in the exercise.
The bent-over row also targets the posterior chain, which includes the glutes, hamstrings, and lower back. Strengthening the posterior chain can improve posture, prevent injury, enhance athletic performance, and reinforce explosive movements. The exercise requires a static contraction of the posterior chain muscles, which helps to support posture and core stability.
The degree of elbow abduction during the row will determine which muscles are targeted. For example, keeping the elbows close to the torso while rowing targets the latissimus dorsi, whereas bringing the elbows outwards increases the demands on the lower back and targets the transverse extensors, including the posterior deltoid, infraspinatus, and teres minor of the rotator cuff.
The bent-over row is a compound movement, meaning it works multiple muscle groups simultaneously. It strengthens the upper back and bicep muscles through dynamic movement while also engaging the hip extensors to stabilize the body in the flexed-forward position.
The exercise can be performed with a barbell, dumbbells, or kettlebells, and variations in hand placement can further target specific muscle groups. For instance, using an underhand grip will activate the lower lats, while an overhand grip targets the upper lats and shoulders.
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Frequently asked questions
The bent-over row targets the back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It also works the biceps, lower back, and shoulder muscles.
Bent-over rows are excellent for building upper-body strength, improving posture, and reducing back pain. They target the often underused muscles in the upper and mid-back and improve trunk and hip stability.
Skinner, an Orangetheory coach, recommends adding bent-over rows to your routine once or twice a week.
There are several variations of the bent-over row, including the two-arm barbell row, two-arm dumbbell row, Pendlay row, Yates row, and Helms row. You can also perform single-arm variations using dumbbells or barbells.
Proper form is critical to performing the bent-over row effectively and reducing the risk of injury. Keep your back straight, focus on your core to support your lower back, and pay attention to your hand placement and grip. Start with lighter weights and gradually increase as you build endurance.
