How do you do a bent over back row?

How do you do a bent over row at home?

Bent-Over Row Technique

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.

Is bent over row good for back?

The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. It’s a challenging lift to perform, but it’s one of the most effective exercises for building back strength and size if done correctly.

What part of the back does bent over rows work?

Bent-over rows strengthen muscles in your upper back, including the latissimus dorsi and rhomboids.

What muscles are worked in bent over row?

What muscles do bent-over rows work?

  • Latissumus dorsi (run down the sides of your back)
  • Rhomboids (upper and mid-back)
  • Trapezius (upper back)
  • Biceps.

How many bent over rows should I do?

Bent-Over Barbell Row: 4 sets of 10-15 reps, with 1 minute rest between each set. Underhand Bent-Over Barbell Row: 4 sets of 10-15 reps, with 1 minute rest between each set.

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What is bent over row good for?

The bent over row is a multi-jointed exercise that recruits several different muscles. It improves strength in the upper and lower back, glutes, hamstrings, lats, and shoulders.

Do bent over rows compress spine?

Compressive and shear forces on the spine

The bent over row has the highest compressive forces on the spine, followed by the 1-arm standing row and the inverted row having the lowest compression.

What grip is best for Bent-over rows?

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.

Do bent-over rows work your chest?

The two-arm bent-over dumbbell row targets many muscles in the upper and middle back, including the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, and teres minor. The pectoralis major (chest) and brachialis (upper arm) also get worked along with the shoulder rotators.

Are rows better than pull ups?

Rows work your latissimus dorsi more than pull-ups. Out of all of the row variations, the inverted row works your latissimus dorsi the most.