Building a strong back: Benefits and technique of bent-over row exercise

Bent-over rows are a great way to strengthen the back muscles. They help build overall strength and improve posture, but they can also be a bit uncomfortable if you don't know the proper technique.

In this article, we're going to discuss about how to do a bent-over row correctly so that you get the most out of the exercise and avoid any unnecessary pain.

---

Bent-over row form

Supports and strengthens the spine (Image via Unsplash/Parker Mauk)

This is a great exercise to build strength in the back muscles and increase muscle mass. It's also one of the best ways to improve posture by strengthening the muscles that support the spine.

To do the exercise:

• Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), arms straight but not locked out at the elbows.
• Bend at the waist till the torso is parallel to the floor, keeping the knees soft and straightening them as necessary for balance. Don't lean forward or backward during the movement.
• Lift up into an upright position as you pull up towards chest level on each rep. Avoid twisting or arching at any point during execution while keeping the shoulders back and core engaged throughout the movement.

---

Muscles worked

Works several muscles (Image via Unsplash/Engin Akyurt)

The following muscles are worked during this exercise:

• Latissimus dorsi
• Trapezius

Rhomboids (muscles located between the shoulder blades)

The bent-over row is an isometric exercise; it involves holding a weight in front of you while keeping the body still and contracting the muscles used to lift it.

In this case, these muscles include the latissimus dorsi, trapezius and rhomboid - all groups of back muscles that work together to lift the weight up towards your chest as far as possible before lowering it back down again.

---

Benefits

Reduces risk of injury and improves posture (Image via Unsplash/Gorilla Freak)

This compound exercise targets the back, shoulders and arms. It strengthens the core as well, which can help improve posture. It also builds endurance for other sport activities like golfing or tennis.

The benefits of this exercise include:

1. Increases upper body strength: It's a compound exercise that engages multiple muscle groups in the upper body. It targets the lats, rhomboids, traps, rear delts, biceps and forearms. By performing this exercise regularly, you will be able to increase your overall upper body strength and muscle mass.
2. Improves posture: The bent-over row helps strengthen the muscles of the upper back, which can improve posture. That's especially important if you spend a lot of time sitting at a desk or driving, which can cause the shoulders to hunch forward and lead to back pain.
3. Reduces risk of injury: Strengthening the muscles of the upper back can also help reduce risk of injury. A strong back can help support the spine and prevent lower back pain while also improving overall stability and balance.
4. Increases grip strength: This is also a great exercise for improving grip strength. Holding onto a heavy barbell or dumbbell during this exercise requires a strong grip, which can translate to better performance in other exercises that require grip strength.
5. Versatility: The bent-over row can be performed with a variety of equipment, including barbells, dumbbells and resistance bands. That makes it a versatile exercise that can be easily incorporated into any workout routine.

---

Variations

Poper form is important. (Image via Unsplash/Gordon Cowie)

There are many variations of the bent-over row exercise. The most common ones include:

• Overhead barbell row
• Seated cable row
• Seated dumbbell row (one arm)
• Reverse grip bent-over row

---

The bent-over row is a great exercise to build a strong back, but it can be difficult to perform if you're not in the right position. Always remember that safety comes first, and make sure that your form is correct before starting any new workout routine.