Bent Over Row

Bent over rows are great strength and mass builders for your back.  In this demonstration I am using a 3D Smith machine that allows for free movement in all ways except laterally, but you can do this with a smith machine, barbell, or dumbbells.

Upright Rows

Primary Muscles Used

Muscles Used in bent over row

Bent Over Row Instructions

  • Grab the bar with an overhand grip about shoulder width apart, tighten your core, and bend over so your torso is at a 45 degree angle.
  1. Keeping your core tight lower the weight straight down until your arms are straight.
  2. Slowly pull the weight towards your upper stomach, using your back, and pulling with the elbows.
  3. Pause when the bar hits your upper stomach, and slowly lower the weight back down.
  4. Repeat.
upright row Demonstration

Benefits of Bent Over Rows

  • The bent over row targets upper and middle back muscles, 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.
  • One of the benefits of bent-over rows is that they can improve the stability of your spine. Using dumbbells makes this a moderate-intensity exercise, enabling you to burn more calories when you add this movement to your workout routine.
  • The bent over row is a compound, functional exercise that uses this same motion throughout the day, such as when picking up heavier objects. Knowing how to position your back and brace your abs properly can protect you from strain.
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