Bend Over Rows: Proper Form and Strength Tips Guide and Video
Your legs and your hands. These are probably the muscle groups you think about the most when you hit the gym.
But working the back muscles is just as important as strengthening the limbs – if not more so. After all, your back is the center of your body. That is where your power comes from.
If you want to build this very important muscle group, you should familiarize yourself with bent over rowing. This exercise engages the major muscles in your back, increasing your strength and stability.
Wondering how to do bent over rows? You have come to the right place.
What is a bent row?
Bent Rowing is a standing weight-based exercise designed to help you develop back and core strength. This exercise is known as a compound movement, meaning it targets multiple muscle groups at the same time.
Specifically, when you do bent over rowing, you engage your:
- Biceps
- Trapezius
- Rhomboids
- Rear deltoids
- Latissimus dorsi (lats)
In short, bent over rowing works your entire back, with the added bonus of engaging your biceps.
Why should I add bent-leg rows to my training?
There’s no shortage of reasons to include this exercise in your gym routine. To prove our point, let’s look at some of the most valuable benefits of bent over rows.
They build strength and muscle mass
Most exercises contribute to muscle growth and increase strength, but rowing in a bent position is especially effective. With so many different muscles involved, bent-over rows promote a higher rate of muscle hypertrophy (growth) throughout the body. Ultimately, you won’t just feel stronger – you’ll feel yourself look stronger.
They can help prevent injuries
If you frequently include bent-over rows in your exercise routine, you can also increase the stability of your spine. A strong back improves your posture and makes you more resistant to back injuries.
Best of all, this benefit doesn’t just apply to acute injuries. According to a recent analysis, exercises like bent-over rowing can also help relieve chronic back pain.
They have a functional application
The bent rows reflect the everyday movement of picking something up off the floor. By strengthening the appropriate muscles and learning proper form for this movement, you can lift heavy objects more safely and easily.
What’s more, bent over rowing is an excellent cross-training exercise that helps you develop “pulling power.” Because you use the same muscle groups in many sports and other gym exercises, each repetition will improve your performance in all types of activities.
They are practical
Looking for another reason to love bent over rows? You can do the exercise anywhere. All you need is a pair of dumbbells (or barbells) and a few feet of space, and you can burn calories, burn calories, and build muscle.
Learn how to do bent over rows
Wherever you do bent over rowing, you need to do it correctly to avoid injury and enjoy all the benefits. Here’s what to do:
- Step 1: Grab your dumbbells – You can perform bent over rows with a barbell or two dumbbells. Whichever option you choose, bring your equipment to an open area in the gym.
- Step 2: Take the starting position – With your feet hip-width apart, lift the weight(s) and turn your palms toward your body. Rotate your hips to lean your torso forward, straighten your back and bend your knees slightly.
- Step 3: Lift the barbell – When you’re ready, pull the weight toward your lower ribs, squeezing your shoulder blades together.
- Step 4: Lower your hands – Hold at the top of the movement for a second, then slowly lower your hands, returning to the starting position.
Tips for beginners
Even if you have never done bent over rowing, you can quickly master the exercise. Keep the following tips in mind:
- Lighten the load – Although you may be used to lifting the heaviest weights on the rack, it is best to start each new exercise with lighter weights. Starting with a light load allows you to perfect your form before moving on to heavier weights. Alternatively, you can use resistance bands in the beginning; stand on them or tie them to a fixture close to the ground before lifting.
- Think “up and down” – As you lift your dumbbells or barbell, draw a straight line from the ground. Otherwise, you could be engaging the wrong set of muscles.
- Move slowly – The more control, the better. It should take you two or three seconds to lift the weight and another two or three to bring it back down. By taking the time, you can reduce your risk of injury and increase your results.
Common mistakes to watch out for
We see a lot of beginners come through our doors, so we know what common mistakes you should watch out for when trying bent rows. They include:
- Rounding the back – Bending forward too much can strain your back. Try to keep a straight back moving from the hips at a 45 degree angle.
- Using momentum – Swinging or moving the weights quickly is “cheating”—you won’t get the full benefits this way. Always bring your weights to a complete stop before starting the next repetition.
- Incorrect foot placement – Make sure your feet are facing forward, about hip-width apart, and firmly on the ground.
As long as you avoid these common problems, you can enjoy a safe and effective workout.
Bent Rows: Your Ticket to a Stronger Back and Body
If you’re looking for a full upper body workout that targets your back, torso and arms, bent over rowing is your new best friend. Consider doing a few sets of this exercise the next time you hit the gym.
Need a gym? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff are ready to accommodate beginners and experienced athletes. With all the equipment you need to achieve your fitness goals, as well as group classes and facilities for recovery and relaxation, our facilities are second to none.
Find your nearest Chuze Fitness location to advance your fitness journey.
Sources:
Fits very well. Compound vs. Isolation Exercises: Which is Best? https://www.verywellfit.com/which-is-better-compound-or-isolation-exercises-3120718
Men’s health. How to do bent over rowing for massive back and biceps growth. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/
Fits very well. Bent Dumbbell Rowing: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
National Center for Biotechnology Information. Posterior chain resistance training compared with general exercise and walking programs for the treatment of chronic low back pain in the general population: a systematic review and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC7940464/
Fits very well. Bent Dumbbell Rowing: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
