The Bent Over Row Exercise

The bent over row is an excellent exercise for developing your upper body. This exercise will mainly target the lat and mid-back muscle groups.

The correct posture for performing bent-over-rows

As you get started with your workout program, you’ll definitely want to make sure that you’re including the bent over rows exercise in the mix. Bent over rows are a terrific upper body strengthening movement and will help to work multiple muscles all at once.

For this reason, they can help to cut back on the total time that you spend doing your workout and help you burn more calories per minute during that session.

Let’s have a look at the information you need to know about bent over rows.

What Are Bent Over Rows?

First things first, you need to learn what bent over rows are. Bent over rows are an upper body movement that is going to have you pulling a barbell or set of dumbbells directly into the body.

Bent over rows are traditionally added towards the start of a workout program as they are a compound movement and will require a higher amount of energy to complete them.

The Muscles Worked When Performing Bent Over Rows

When looking at the main muscles that you’ll work when doing bent over rows, you’ll be hitting the lat muscles, the mid-back muscles (traps and rhomboids), as well as the biceps and posterior head of the deltoids.

If you pair bent over rows with a chest press movement, you’ll really be working just about every single muscle in the upper body, so can create a fast yet highly effective workout.

How To Perform Bent Over Rows Correctly

So how do you perform bent over rows correctly?

To begin the exercise you want to place a barbell or a set of dumbbells down by your feet.

Once there, adopt a stance so that the feet are slightly wider than hip width apart and bend over at the waist, making sure to keep the spinal column in a neutral position.

The head should be looking just forward towards the ground, not straight in front of you or this will place too much strain on the neck and all the tendons and ligaments surrounding it.

Once you’re in that position, you’ll reach downward to grasp the barbell or set of dumbbells and then immediately begin to pull the weight upwards into the center of the body. You’ll want to think of pulling it right into the lower chest region for the greatest back muscle activation.

When doing so, you’ll also want to make sure to think about using the muscles between the shoulder blades to execute the movement.

One big mistake that some people make is using momentum to drive the lift or they’ll use primarily the biceps to hoist the weight.

While it’s a great way to work the bicep muscles, if you want maximum benefits from bent over rows, you want to be working the muscles that they are specifically designed to target.

So there you have the vital information on how to perform bent over rows correctly. If you can add three to four sets of these in your workout program, you should be seeing noticeable improvements in your strength level quickly.

How to Correctly Perform Bent Over Rows

This video shows the correct posture to perform bent over rows without injuring yourself.

Bent Over Row Variations

Different hand positions will give you different results

Whilst looking at variations of bent over rows, the central point you need to think about is hand position. Just by varying the hand position on the barbell you're using, you can work the muscle tissues in an entirely different way..

Muscle Building Tips

How to increase bodyweightHow to Increase Your Bodyweight

The first thing to do to increase your body weight is to eat well. Consume more calories than you burn. Eating food, which contains more fat is healthy for people who are slim. One of the most realistic actions you can take is to double whatever you are currently consuming in the kitchen right now. If you are eating one chicken breast for every meal then cook up 2 .

The best sources of lean proteinSources of Protein

While the body can manufacture a number of amino acids required for protein production, a set of vital amino acids needs to be provided from animal and/or vegetable protein resources. Your body needs healthy protein sources in order to construct muscle. Lean protein sources are effective for those that work out often because it helps to build up your muscle tissues.

Tips for increasing mass and bulkHow to Increase Bulk

Most professional bodybuilders say “muscles are created within the kitchen“. What they propose is that without a correct bulking eating routine, you will suffer with poor results. There are a lot of advantages to bulking up. Extra muscle mass will be apparent within a few weeks. Your self-esteem and strength will enhance greatly.

Tips for fast muscle growthGaining Muscle Fast

While gaining muscle rapidly in your arms and chest would seem like a big deal for making a healthy build, these muscle groups don’t do that much if you compare them to other main muscle groups. The other aspect of quickly growing muscle is appropriate nourishment. It has been declared that bodybuilding consists of 80 percent diet. To develop muscle and to do so rapidly, the bodybuilder’s diet program must attain at least one-fourth of its calories from animal and vegetable protein.

 

The barbell curl for increasing biceps sizeThe Biceps Curl

The barbell curl may be used to work the entire bicep, working both the internal and outer muscular tissues. A decent starting point for a beginner is three sets of 7 to 10 repetitions.

When you can do eight reps try to get 10. Add to the weight when 10 reps become trouble-free, so 8 reps only are achievable.

The dumbbell pullover exerciseThe Dumbbell Pullover

The dumbbell pullover is frequently considered a back exercise. The dumbbell pullover is one of those physical exercises that requires faultless form. That is, in order for this movement to be helpful, your form and method must be perfect. The dumbbell pullover when done correctly may also help expand your rib cage.

Helpful Muscle Building Tips

Post a Comment

Comment Script

Good tips
Great tips in the video, such a great exercise but also very easy to make mistakes. I actually perform the bent over row much slower than he does in the video. I use a very slow negative rep as well, its not all about how much weight and how many reps, its more to do with maintaining full control over the weights you are lifting.
#1 - Chris - 04/05/2012 - 06:01
Use the correct position
Great exercise for building the lats. However I just find the position quite stressful for the back so I usually stick with light weights.
#2 - Ian - 04/05/2012 - 06:02
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More Weight Lifting Exercises For Building Muscle

Man performing a squat using light weightsBarbell squats are a significant addition to a routine, provided you complete them properly.

If you’re looking to burn fat, you want to do workouts that trigger as much of your muscles as possible so it’s all getting worked and exercised.

Squats target practically every single muscle in your body.

Man using a barbell to perform the barbell row exerciseMany people shun the bent over row since it demands more lower back and ab management to keep up a solid position. The barbell row is one variant of bent-over rows and enables you to exercise heavier weights while working all the muscles of the back.

Take concern with this exercise and make sure your abdominals are contracted to safeguard the lower back muscles whilst you bend over.

Man using a barbell to perform the upright row exerciseThe barbell upright row is one of the most effective physical exercises for growing the upper traps and shoulder muscles. Fill up a barbell with the weight you require to use and stand facing it with your feet at about shoulder width apart.

It is really a weight lifting shoulder exercise performed while standing, holding a weight hanging down in the hands and lifting it directly up to the collarbone.

Man using a bench to perform tricep dipsTricep dips are an advanced exercise focusing on the triceps. This is a compound movement, involving both the elbow and the shoulder joint and it doesn't need any equipment, making it a excellent travel exercise.

Do not lower yourself down too far, because this may result in extreme strain on your shoulder joints and possible injuries. Employ the mind-muscle connection to focus on working your triceps throughout the movement.

Lift heavy weights to increase strength and muscleIf you want to grow strong you have to lift heavy. Our bodies are incredibly smart and naturally adapt to stress. Your body will add as little muscle as required to get the job done. How to Become Stronger

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