Key Takeaways. The bent-over row is one of the single best exercises for building a wide, thick, defined back and strong, defined arms. The conventional bent-over barbell row is the most popular kind of bent-over row, but the dumbbell bent-over row, Yates row, and standing T-bar bent-over are worthy alternatives.
What is bent-over row good for?
What muscles do bent over rows work? The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids. These are the prime movers that are responsible for the movement in the exercise.
How do you bend over a row?
Does bent-over row build muscle?
The bent-over barbell row, specifically with a barbell, is one of the best strength- and muscle-building movements. It allows the lifter to use more weight relative to other rowing movements. It also recruits the forearm and biceps muscles, which leads to a stronger grip.
Is bent-over row worth it?
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.
How heavy should bent over rows be?
- 175–185 pounds as their 1-rep max.
- 160 pounds for 5 reps.
- 150 pounds for 8 reps.
- 140 pounds for 10 reps.
Do bent over rows work the 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.
Which grip is best for bent-over row?
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.
What muscle does a row work?
During the seated row, the primary movers are the lats and rhomboids. The trapezius and biceps help the movement by assisting the lats and rhomboids.
How many bent-over rows should I do?
Because it lends itself to training heavy, the bent-over barbell row is usually performed for sets of 6 to 12 reps, but it can be done for higher rep ranges to train the endurance of the lower back and core.
Which row is best for back?
Bent-Over Barbell Row The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.
Do bent-over rows widen your back?
The bent-over row (watch here) is a bread-and-butter movement for adding mass to the upper back. Among its benefits include upper back thickness, shoulder stability, and lower back strength and endurance.
Are rows enough for biceps?
Rows and pull ups are unlikely to be enough stimulus to train your biceps. Lifters may be able to maintain their biceps size with rows and pull-ups. However, those with goals to develop their biceps size and strength should look to include direct biceps training, utilizing various curl exercises.
Are bent-over rows good for biceps?
You can use it to get big arms as well – this exercise works your biceps – but mainly it is one of the best back exercises. The bent over row can be performed with a barbell (opens in new tab), dumbbells (opens in new tab) or, if you have some laying around at home or in the gym, kettlebells (opens in new tab).
Should I do bent-over rows after deadlift?
Performing bent-over rows immediately after heavy deadlifts is beneficial since it allows you to take advantage of the post-activation potentiation effect. Basically, this allows seemingly heavy weights to feel lighter than usual.
What’s a good deadlift weight?
Decent – 315 lbs or 1.5x bodyweight. Good – 405 lbs or 2x bodyweight. Great – 495 or 2.75x bodyweight.
What do bent-over rows train?
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.
What’s the best chest exercise?
- Incline dumbbell bench press.
- Close-grip barbell bench press.
- Decline press-up.
- Cable fly.
- Decline barbell bench press.
- Staggered press-up.
- Chest dips.
- Clap press-up.
Which is better T bar row or barbell row?
Both the t-bar row and barbell row can strengthen and build your upper back. If I had to pick one, as a powerlifter, I would pick the barbell row over the t-bar row. There are greater mechanical similarities between the barbell row and squat, bench, and deadlift.
Can you do rows everyday?
If you only have 15 minutes a day, five days per week, you can still make it work by rowing at a vigorous intensity. And you can always mix and match your rowing workouts with other types of aerobic exercise, such as walking or running, cycling, swimming, hiking, playing field sports or using a stair stepper.
Which row is best for biceps?
For biceps, high-tension isometric exercises work best, he says. In practice, that means starting each set by holding the hardest part of the move—the top of an inverted row, for example—and then banging out a handful of regular reps.
Should elbows be tucked in rows?
Should bent-over rows be overhand or underhand?
Underhand rows target the lower lats near the center of the back as well as the biceps more directly than overhand rows. Overhand rows target the upper lats, traps, and rhomboids more directly. Both are effective, but you need to be careful when performing underhand rows because of the increased strain on the biceps.
Does rowing work on abs?
You’ll get a full-body workout Maybe you think rowing = ripped arms. But according to the American Fitness Professionals Association, rowing is 65 to 75 percent legs and 25 to 35 percent upper bod. It’ll shred your upper back, pecs, arms, abs, and obliques. It’ll also strengthen those quads, calves, and glutes.
Can rowing build muscle?
The rowing machine engages all of your major muscle groups during each stroke, making it an extremely effective way to gain muscle mass. In addition, rowing comes with some pretty exceptional benefits like tying both cardiovascular exercise and strength training into one effective and efficient calorie-burning workout.