The bent-over row is one of the five basic bodybuilding exercises for gaining muscle mass. When performed correctly, the work involves the latissimus dorsi, the middle and lower part of the trapezius muscles, as well as the posterior deltoids.
The mechanics of the bent-over row repeats the movement of rowing – due to the strength of the back muscles, it is necessary to pull the weight towards you. However, at the same time, the hands only support the barbell, and the entire muscles of the body are in conscious tension. How to correctly perform this exercise and whether it can be replaced?
The bent over barbell row
The bent-over row is a challenging exercise that requires a high level of flexibility. First, the back during its execution should be perfectly flat. Secondly, by tilting the body forward, it is necessary to take the hips back – which implies a good stretch of the muscles of the buttocks.
As for the angle of the body, in the classic version of the exercise we are talking about parallel to the floor – while the simplified variation allows 15-45 °. However, even in this case, it is quite difficult for a beginner without preliminary preparation to take a starting position – not to mention the correct weight lifting.
Of particular importance when pulling in a slope is the position of the hands on the bar (grip from above or below), as well as the placement of the elbows to the sides. A wide grip helps to better load the trapezium, and a narrower grip helps to work out the middle part of the latissimus dorsi.
Advantages and disadvantages
Compared to the bent-over dumbbell row, the barbell row engages the left and right side of the body at the same time – which positively affects the symmetry of the muscles. In addition, the muscles of the body (especially the lower back and lower back) receive a static load – which improves posture.
The main disadvantage of the exercise is the high “entry threshold” – even with a light weight, proper bent-over rowing requires a fairly good level of strength and flexibility. Otherwise, the muscles of the back transfer the load to the lower back and arm muscles, which can provoke pain and pose a risk of injury.
Excessively light working weight when pulling in an incline shifts the load on the arms and body, practically excluding the back itself from the exercise. To fully engage the latissimus dorsi, performing the deadlift with medium or heavy weight is necessary, which requires knowledge of the correct technique.
Exercise mechanics step by step
The classic bent-over row is a deep lean to parallel with the floor, a perfectly straight back, and lowering the bar to touch the floor on every rep. The bar at the same time does not move at all to the belt, but towards the chest.
At the top of the exercise, actively tense the press and bring the shoulder blades together.
It is believed that increasing the degree of bringing the shoulder blades together enhances the involvement of the muscles in the upper back and improves the overall effectiveness of the exercise. However, for novice athletes, the reduction of the shoulder blades is usually quite difficult – including due to the low mobility of the joints.
1. Take a starting position
Stand in front of a barbell on the floor, then bend down. The back is straight, the angle of the body to the horizontal does not exceed 15 ° – if you cannot lean that low, then you need a simplified version of the deadlift. The lower back is in a neutral position with a slight arch, not too much or too little.
2. Hold the bar with both hands
Grasp the bar with both hands, palms facing in and down. The grip width is medium – that is, narrower than with a bench press, but wider than with a deadlift. Squeeze the bar with your hands as hard as possible – this will help to tighten the muscles of the abs and arms. The wrists are straight and not broken.
3. Tighten your core muscles
Lock your hips and unlock your knees – your legs should be as straight as possible, but your knees should still be mobile and not locked. Do not lower your hips too low and do not raise them too high. The body must be parallel to the floor.
4. Avoid head movement
Tighten your abs and core muscles, and push your chest slightly forward without arching your back. Do not bring your shoulder blades together and do not lower your hips. Direct your gaze straight down, avoiding looking at the bar itself and resisting the temptation to check your execution technique in the mirror.
5. Raise the bar up
Take a deep breath and pull the weight towards your lower chest. The mechanics of the movement of the hands and the position of the elbows are similar to the bench press, while the elbows look at the ceiling. Remember that the back muscles pull the weight, so avoid attempting to pull the weight solely with your hands. Squeeze your shoulder blades together at the top of the movement.
Barbell row to chest – mistakes
The key mistakes in this exercise are having too low of an inclination and rounding the back. Consequently, the load is shifted from the latissimus dorsi to the muscles of the shoulder girdle, arms, and wrists, thereby increasing the risk of injury. In addition, the shoulder joints can also suffer.
The direction of movement of the shoulder blades and elbows holds importance as well. Even though the arms are only indirectly involved in the movement by supporting the weight of the bar, altering the position of the elbows disrupts the exercise’s mechanics.
If you don’t feel the mechanics of the movement, practice on a rowing machine for 10 minutes before training – the rowing technique is in many ways similar to the technique of performing a bent-over row.
Traction to the belt in the simulator
Some machines mimic the bent-over row technique. However, their disadvantage is that they exclude the stabilizing muscles of the body and the muscles of the legs from work. Essentially, pulling in this manner teaches you to rely solely on the power of your arms to lift the weight, which lays the foundation for future problems that will need to be corrected.
The above applies to bent-over dumbbell rows – most beginners do not feel the work of the latissimus dorsi muscles, performing the movement due to the hands. In addition, with dumbbell rows in an incline, it is more difficult to keep track of the position of the elbows – and to ensure that the back remains straight.
The bent-over row is one of the best exercises for developing the latissimus dorsi, as well as for giving the back its characteristic “thickness” (when viewed from the side). The correct technique implies a fairly strong forward lean and the ability to maintain the body in conscious tension.