Workout | Bent Over Row |
Primary Muscle Group | Lats |
Secondary Muscle Group | Traps, Biceps Abs |
Equipment Required | Barbell |
Force Type | Pull |
Mechanics | Compound |
Exercise Type | Strength |
Difficulty | Intermediate |
The bent over row is a compound exercise that targets multiple muscle groups, including your back, shoulders, and arms. It’s typically performed with a barbell, although dumbbells or resistance bands can be used as alternatives.
This exercise is suitable for both beginners and advanced lifters, but proper form is crucial to avoid injury. The bent over row strengthens your back, improves posture, and enhances pulling power for other lifts like deadlifts or pull-ups.
The bent over row is one of the best exercises for building a strong and defined back. It targets your lats, rhomboids, traps, and rear deltoids while also engaging your biceps and core.
Regularly incorporating bent over rows into your routine will help improve your posture, boost your pulling strength, and add thickness to your back muscles, giving you that well-rounded, powerful look.
This exercise also complements other compound movements, helping you perform better in exercises like deadlifts, pull-ups, and presses by developing the posterior chain and overall upper-body strength.
For maximum effectiveness, ensure that your back remains flat and your core tight throughout the movement. Avoid swinging the barbell or using momentum to lift the weight. Focus on squeezing your shoulder blades together at the top of each rep to maximize back engagement. Want to lift like a pro? Keep it controlled and precise.
Level | Sets | Reps | Weight Progression |
---|---|---|---|
Beginner | 3 | 8-10 | Start with a light to moderate weight to focus on form. Increase the weight gradually as you feel more comfortable with the technique. |
Intermediate | 4 | 6-8 | Increase the weight every 1-2 weeks, ensuring that each rep is controlled and engaging the right muscles. |
Advanced | 4-5 | 4-6 | Lift heavier weights while focusing on a slower negative phase to create more muscle tension and growth. |
Bent over rows target the muscles in your upper and middle back, such as the lats, rhomboids, and traps, along with your biceps and core for stability.
The T-bar row isolates your back muscles more, while the bent over row works your entire posterior chain, including your core.
Hinge at your hips until your torso is nearly parallel to the floor. Keep your back straight, core tight, and knees slightly bent.
You can incorporate bent over rows 1-2 times per week as part of your upper-body or back workouts. They pair well with deadlifts and pull-ups for a balanced back routine.
Avoid rounding your back, using too much weight, or relying on momentum. Focus on controlled movements and engaging the right muscles.
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