Logan Steele
The bent-over row is a compound exercise that targets multiple muscle groups in the back and arms. It is a popular exercise for building strength and improving posture. When performing a bent-over row, it is important to maintain proper form to avoid injury and effectively target the desired muscle groups. This involves bending at the hips, keeping the back straight, and pulling the weight towards the body. The exercise can be performed with different equipment, such as barbells, dumbbells, or kettlebells, allowing for variations in hand positioning and grip. The bent-over row primarily works the latissimus dorsi (lats), the middle and lower trapezius, the rhomboids, and the posterior deltoids, contributing to a stronger and more defined back.
| Characteristics | Values |
|---|---|
| Type | Compound exercise |
| Muscles Targeted | Latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps, multifidus, brachialis, rear deltoids, shoulder blades, spine, neck |
| Benefits | Building upper body strength, improving posture, preventing injury, improving athletic performance, strengthening explosive movements, improving bone density, reducing lower back pain |
| Equipment | Barbell, plates, weight plates, dumbbells, kettlebells, resistance band, landmine attachment, barbell end, towel, close grip attachment, rings, wrist straps, cable machine, smith machine, exercise bench |
| Tips | Keep knees slightly bent, hinge at the hips, keep a neutral spine, perform the movement slowly, start with light weight, keep head and trunk in line, maintain a flex in the elbow |
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What You'll Learn
- The bent-over row targets the latissimus dorsi, trapezius, rhomboids, and posterior deltoids
- It's a compound exercise, targeting multiple muscle groups
- It works the back muscles, improving trunk and hip stability
- It can be done with dumbbells or kettlebells, allowing for grip variation
- It's a progression towards the deadlift, strengthening the multifidus and muscles of the back
The bent-over row targets the latissimus dorsi, trapezius, rhomboids, and posterior deltoids
The bent-over row is a compound exercise that targets multiple muscle groups. It is a staple movement in most muscle-building workouts, particularly for those looking to build a bigger and stronger back. The exercise primarily targets the latissimus dorsi, trapezius, rhomboids, and posterior deltoids.
The latissimus dorsi, or "lats", are large, triangular muscles that span a wide area from the middle to the lower part of the back. They are the main target of the bent-over row and are responsible for the pulling motion of the exercise. By focusing on pulling with the pinkies around the bar and engaging the core, the lats can be effectively targeted.
The trapezius, or "traps", are the primary movers in the bent-over row, depending on the torso angle. They are the main muscles located in the upper back, spanning from the middle of the rib cage to the neck. The trapezius muscles are targeted by extending the shoulders at the bottom of the movement and creating a horizontal back angle.
The rhomboids are located under the trapezius muscles and are responsible for moving the arms and keeping the shoulders stable during the exercise. They work in conjunction with the trapezius to provide strength and support during the row movement.
The posterior deltoids, or rear deltoids, are also targeted by the bent-over row. These muscles are engaged by focusing on pulling with the elbows close to the body and driving through the elbows during the movement.
In addition to these primary target muscles, the bent-over row also works the biceps, lower back, forearm flexors, and rotator cuffs as secondary muscles. It is important to maintain proper form and brace the core during the exercise to support the lower back and effectively target the desired muscle groups.
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It's a compound exercise, targeting multiple muscle groups
The bent-over row is a compound exercise that targets multiple muscle groups. It is a staple movement in most muscle-building workouts, targeting the back, biceps, and core muscles. The exercise also works on trunk and hip stability.
The bent-over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids. 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. This exercise also works the muscles of the posterior chain, which can help improve posture, prevent injury, improve athletic performance, and strengthen explosive movements.
The bent-over row can be performed with a load barbell or other equipment, such as dumbbells or kettlebells. This allows for varying hand positions and grip types, which can target different muscles. For example, a pronated or overhand grip primarily utilises the rhomboids and middle back, while a supinated or underhand grip targets the biceps.
The bent-over row is a great exercise to include in your back workout, helping to build and strengthen the muscles of the upper back. It is also useful for improving posture and reducing lower back pain.
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It works the back muscles, improving trunk and hip stability
The bent-over row is a compound exercise that works multiple muscle groups in the back, improving trunk and hip stability. It is a functional exercise for movements that involve picking up objects from the ground and can help improve posture and prevent injury.
The exercise primarily works the latissimus dorsi, or "lats", which are the largest muscles in the upper half of the body. They start below the shoulder blades and extend to the spine in the lower back. The bent-over row also targets the trapezius, rhomboids, and posterior deltoids. The trapezius muscle, often referred to as "traps", starts at the neck, goes across the shoulders, and extends down to the lower back in a V shape. The rhomboid muscles connect the shoulder blades to the spine and are responsible for keeping the shoulders stable during the exercise.
Additionally, the bent-over row works the biceps and brachialis, which are active during flexion and extension of the arm. By adjusting the technique, such as using a supinated grip or rowing the weight towards the hips, the lats can be targeted even more. This exercise can be performed with a barbell, dumbbells, or kettlebells, allowing for variations in grip and hand position.
It is important to maintain proper form during the bent-over row to protect the lower back. This includes keeping the knees slightly bent and hinging at the hips, as well as maintaining a neutral spine throughout the movement. By strengthening the muscles of the back and improving stability, the bent-over row can be an effective exercise for overall fitness and health.
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It can be done with dumbbells or kettlebells, allowing for grip variation
The bent-over row is a compound exercise that targets multiple muscle groups. It primarily works the back muscles, including the latissimus dorsi, trapezius, rhomboids, and posterior deltoids. It also targets the biceps and stabiliser muscles. By adjusting your technique, you can emphasise different muscles. For example, rowing the weight in an arc shape towards your hips will target the latissimus dorsi more.
The bent-over row can be performed with a barbell, dumbbells, or kettlebells. Using dumbbells or kettlebells instead of a barbell allows for grip variation. With dumbbells or kettlebells, you can use a pronated, supinated, or neutral grip. A pronated or overhand grip primarily works the rhomboids and middle back. A supinated or underhand grip targets the lats, the bicep short head, and the bicep long head. You can also vary your grip during the movement, starting with a pronated grip and transitioning to a supinated grip at the end.
Using dumbbells or kettlebells for the bent-over row allows you to train unilaterally, or with a single arm. This helps address muscle imbalances where one side of the body is stronger than the other. Additionally, the ability to vary your grip and train unilaterally provides a greater range of motion compared to using a barbell. This makes dumbbells or kettlebells a good option for those who find the barbell's range of motion limiting.
Whether you use a barbell, dumbbells, or kettlebells, the bent-over row is an excellent exercise for building strength and improving posture. It helps strengthen the muscles around the shoulder blades and along the spine, providing greater support for the neck and torso. It is also a functional exercise for movements that involve picking up objects from the ground or pulling your body, such as in inverted climbing positions.
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It's a progression towards the deadlift, strengthening the multifidus and muscles of the back
The multifidus muscle is a deep spinal muscle that spans the entire spinal column, from the neck to the lower back. It is one of the deepest muscles in the lumbar region, attaching to the vertebrae to help maintain posture, stability, and movement. When the multifidus is weak, inhibited, or injured, it can cause chronic low back pain, which is one of the most common ailments experienced by people today.
To prevent and address this pain, specific exercises can be done to target and strengthen the multifidus. Deadlifts are an effective way to strengthen the multifidus and the muscles of the back. When performed correctly, deadlifts train the nervous system to recruit all intrinsic core muscles simultaneously, improving overall core stability. This is because the multifidus must resist the forces trying to pull the spine into flexion or rotation, forcing the muscle to contract isometrically and act as a "micro-adjuster".
However, deadlifts can be intimidating, especially for those with back pain. Therefore, it is important to start with exercises that build up to deadlifts, such as barbell back squats, Romanian deadlifts, and barbell bent-over rows. These exercises, performed with relatively heavy loads, will help activate the multifidus and strengthen the muscles of the back, preparing the body for deadlifts.
Additionally, exercises such as bird dogs, bridges, bodyweight rows, and lunges can also be incorporated. These movements may not provide a significant strengthening effect, but they can help improve motor control and stability, which are important for progressing towards deadlifts and strengthening the multifidus and back muscles.
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Frequently asked questions
The bent-over row targets the latissimus dorsi, trapezius, rhomboids, and posterior deltoids. It also targets the biceps and brachialis in your arm.
Stand with your feet hip-width apart and hinge at your hips to bring your chest forward. Keep your back flat and at a 45-degree angle to the floor. Bend your elbows to bring your hands towards your rib cage and squeeze the muscles between your shoulder blades.
The bent-over row is a compound exercise that targets multiple muscle groups. It helps to build upper body strength and improve posture. It can also help to alleviate or improve chronic lower back pain.
You can perform a bent-over row using a barbell and weight plates, or with dumbbells or kettlebells. You can also use a resistance band anchored under the feet if you have back pain or need additional support.
