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. Rows make the back both thick and wide, creating that V … 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.. Both exercises also work the core. This is slightly different than a Pendlay row, which was discussed in detail in a previous article. The bent over row is often used for both bodybuilding and powerlifting. Rest your right knee on the bench and step your other leg out to the side. Barbell Bent Over Rows Summary. Try the barbell version or do it with dumbbells for variety. “You’ll be better off with a single-arm row until you get the flexibility.” Can’t touch your toes? In exercise terms, stabilizer muscles are those that contract but move very little, if at all, as you perform an exercise. ; The Gerard Butler 300 workout uses this exercise. "The abdominal and lower-back muscles contract to stabilize (or keep your body in place) while performing the exercise," says Niren. Both are crucial to building a strong back, improving posture and preventing injury. Once you’ve established your grip, lift the bar off the ground and bend over maintaining a strong set back and hip hinge. These include the trapezius, rhomboids, latissimus dorsi, teres major and minor, … Slowly lower to the starting position. What's Inside the January Issue of Men's Health? Featured Image: @simeonpanda on Instagram. If you want to ensure you’re not rounding your back during your rows, try this … The bent over dumbbell row is a compound exercise that works several major muscle groups... Back Muscles. Building a strong and broad upper back is key for most power, strength, and fitness sports, not to mention filling out that XL shirt. In addition, it can be used to increase range of motion in the row to increase muscle contractions and growth. Some lifters may want to train greater muscle endurance (for sport), in which higher repetition ranges and/or shorter rest periods are recommended. Ideally, the barbell row will be used as a supplemental movement for this athlete, as their main focus will most likely be on exercises often programmed in workouts. 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. A muscular back also looks great. 6 – Underhand rows allow for higher training loads. These are my comments on her insights into the barbell row exercise. Your form will improve and you’ll be stronger to boot, thanks to all that time under tension. “You need loose hamstrings to hold the posture of a normal bent-over row,” says Laidler. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Bent-Over Barbell Rows. Great for Isolating Back Muscles: Other back exercises such as bent over rows activate secondary muscles such as the glutes and hamstrings. If you struggle with performing barbell bent-over rows, start out with dumbbell bent-over rows. The bent-over barbell row is a compound lift used to strengthen the entire posterior chain, including both the hips and upper back. Next, make sure when you lift the weight, you’re moving up and down, not out. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. The muscles that are targeted by the bent-over barbell row are the trapezius and latissimus dorsi. While you brush up on our beginner’s guide to mobility, our single-arm row activates your lats and preps you for the lift. 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. 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. For general strength building sets, athletes can perform lower repetition ranges for more sets. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. 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. 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. Although much smaller than the latissimus dorsi, these muscles are also deeply involved in posture. T-bar Rows Benefits, Set-up, And Muscles Worked In The Exercise. Secondary muscles targeted are the shoulders, traps, and biceps. Sign Up to Fuel, Our New Food Delivery Service. The bent over row is a compound exercise that stresses high amounts of muscle tissues when performed correctly. 1. The seated cable row works several different back muscles simultaneously and can be performed with several different variations. PT Alex Isaly demonstrates his best back exercises). 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