What is the Bent Over Row?
The bent over row is a key strength training exercise for the back muscles. It involves hinging forward at the hips while holding a weight in front of your thighs. You then row the weight up towards your chest by retracting the shoulder blades.
Muscles Worked
- Latissimus dorsi (lats)
- Rhomboids
- Rear deltoids
- Trapezius
- Biceps
- Forearms
- Core
How to Perform the Bent Over Row:
- Hinge forward 45-90 degrees, keep back straight
- Grasp barbell with arms extended
- Initiate row by retracting shoulder blades
- Lift bar to lower chest by driving elbows back
- Squeeze lats then slowly lower weight
Helpful Tips:
- Maintain a strong core with neutral spine
- Keep wrists straight and elbows close
- Avoid jerking or swinging the weight
- Squeeze lats at the top to build muscle
In summary, the bent over row builds upper back strength essential for posture, pulling strength, and muscle balance. Use good form to avoid lower back strain.
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