This is one of the best exercises to maximise muscle growth and increase pulling strength in the upper body, not to mention the effects it will have on your physique. The main muscles used are the latissimus dorsi lats , which run down the sides of your upper back, trapezius traps , and rhomboids upper middle back. The barbell bent-over row also uses the back, glutes and legs to stabilise the body too.
When performing bent-over rows you can either have your hands in a pronated palms facing down or supinated palms facing up position. A supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle — and lift slightly heavier. The grip variation you choose to use is entirely up to you. You should choose the method most comfortable and suitable for your goals.
The T-bar row is another exercise that targets the main muscles in the back and is great for building strength. Like the barbell bent-over row, T-bar rows rely on a pulling movement to work the back muscles. Load the barbell with weight, before straddling and gripping it at the weighted end.
Pull the bar towards your chest, keeping the elbows tight and squeezing at top of the movement. Also known as a lying T-bar row, the chest supported row is an excellent exercise for maintaining good posture, reducing the chance of injury from poor form and technique. Be sure to keep your back upright.
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Type keyword s to search. Today's Top Stories. Exactly How J. Lo Gets Her Skin to Glow. Benefits of bent-over rows Works your upper back and arms Improves functional strength Can be done with a dumbbell , kettlebell , resistance band or barbell Strengthens muscle to support good posture and reduce back pain Doesn't require much space The bent-over row is a compound movement, explains Tim Benjamin, former Olympian and co-founder of audio coaching app, WithU , meaning it works more than one muscle group at a time.
Hex Dumbbell 10kg. Adjustable 20kg Dumbbells. Anchor's amazon. Umi Neoprene 1kg Dumbbells. The bent-over barbell row is one of the most efficient exercises you can learn, as it trains a number of muscles and functions.
It trains the hip hinge. The ability to bend your hips back—activating your posterior muscles while keeping good alignment from your head to your pelvis—is a must for anyone who wants to be functionally strong or perform well at sports. A three-point stance in football, the beginning of any jump , and performing the simple action of picking a grocery bag up off the floor all require sound hinge mechanics. The bent-over barbell row teaches you not only to hinge but to hold that hinged position while you work the upper body.
It works a ton of muscle. If your workouts need to be brief, or you get overwhelmed by the idea of having to use a dozen different exercises to train all these muscles, the bent-over row can simplify things greatly.
Additionally, the bent-over barbell row puts you in a strong biomechanical position and has you using both arms at once. That allows you to handle more weight than you could on most other back exercises. If lifting big weights—on any exercise—is a goal of yours, the bent-over row can help you get there.
A study looked at eight different exercises for efficiently targeting all the muscles of the back. The exercises were the bent-over barbell row, chinup, inverted row, IYT raise, lat pulldown, pullup, seated row, and suspension trainer row.
The lead researcher concluded that if a person had to choose only one back exercise to do, the bent-over barbell row would be the best option, as it activates three of five main back muscles to the greatest degree middle traps, infraspinatus, spinal erectors , and was the second best exercise for the other two muscles lower traps and lats.
It strengthens weak points. Some people struggle to keep the barbell close to their body when performing deadlifts or Olympic weightlifting exercises. The bent-over barbell row helps to strengthen the back so that you can maintain control of the bar, as well as rigidity in the torso and hips while in a hinged position. It promotes good posture. Most people slouch. Their shoulders are rotated forward and their upper backs are weak as a result. If you do a lot of chest pressing on top of that, you make the problem worse, and increase the risk of shoulder pain.
Rows strengthen the upper back—specifically, the rhomboids and middle traps, which retract the shoulder blades. When these areas are strong, you stand up straighter with your shoulders back and your chest out—like a Marine standing at attention. In other words, rows make you look better, and avoid the disabled list. You can expect the following muscles to be trained when you do the bent-over barbell row, starting at the top of the body and scanning down. Try the following warmup mobility drills from Cristian Plascencia and Natalie Higby, founders of thedurableathlete.
Do 3 sets of 5—10 reps for each move. Directly stimulating your lats, traps, rhomboids and rotator cuffs works wonders for your body. Slow, controlled movements are of far more value than jerking up a massive weight and twisting all over the shop. Once you have your barbell loaded, stand with your feet shoulder-width apart. Bend your knees and lean forward from the waist. Your knees should be bent, but your back stays straight, with your neck in line with your spine.
Grab the bar with your hands palms-down , just wider than shoulder-width apart and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again.
With a light weight, shoot for four sets of eight to 10 reps. Touch the bar to your sternum, pause, and squeeze your shoulderblades together at the top of each rep. An excellent variation on the bent-over row is to sub out the barbell for a set of dumbbells.
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