Bent Over Rows: Proper Form and Strength Tips Guide and Video
Your legs and your arms. Those are probably the muscle groups you think about most when you head to the gym.
But working your back muscles is just as crucial as strengthening your limbs—if not more so. After all, your back is the center of your body. It’s the place your power comes from.
If you want to build this all-important muscle group, you should familiarize yourself with the bent over row. This exercise engages the major muscles in your back, increasing your strength and stability.
Wondering how to do bent over rows? You’ve come to the right place.
What Is a Bent Over Row?
The bent over row is a standing weight-based workout 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 a bent over row, you engage your:
- Biceps
- Trapeziuses
- Rhomboids
- Rear deltoids
- Latissimus dorsi (lats)
In short, bent over rows work your entire back, with the added bonus of engaging your biceps.
Why Should I Add Bent Over Rows to My Workout?
There’s no shortage of reasons to incorporate this exercise into 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 increased strength, but the bent over row is particularly efficient. With so many different muscles involved, bent over rows encourage a higher rate of muscle hypertrophy (growth) throughout the body. Ultimately, you won’t just feel stronger—you’ll look stronger.
They Can Help Prevent Injury
If you frequently include bent over rows in your workout routine, you can also increase your spinal stability. A sturdy 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 rows may also help relieve chronic back pain.
They Have a Functional Application
Bent over rows mirror the everyday motion of picking something up off the floor. By strengthening the appropriate muscles and learning the proper form for this movement, you can more safely and easily lift heavy objects.
What’s more, the bent over row is an excellent cross-training exercise to help you develop “pull strength.” Since you use the same muscle groups in many sports and other gym exercises, every rep will improve your performance in all kinds of activities.
They’re Convenient
Looking for another reason to love bent over rows? You can perform the exercise anywhere. All you need is a pair of dumbbells (or a barbell) 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 your bent over rows, you need to do them correctly to avoid injury and enjoy all the benefits. Here’s what to do:
- Step 1: Grab your weights – You can execute bent over rows with a barbell or two dumbbells. Whichever option you choose, bring your equipment to an open spot in the gym.
- Step 2: Assume the starting position – With your feet hip-width apart, pick up your weight(s) and face your palms toward your body. Hinge at your hips to tilt the torso forward, straighten your back, and bend your knees slightly.
- Step 3: Lift the weight – When you’re ready, pull the weight up toward your lower ribs, squeezing your shoulder blades together as you do.
- Step 4: Lower your arms – Hold at the top of the movement for a second, then slowly lower your arms, returning to the starting position.
Advice for Beginners
Even if you’ve never done a bent over row, you can master the exercise quickly. Just keep the following tips in mind:
- Reduce your load – While you may be used to lifting the heaviest weights on the rack, it’s best to start any new exercise with lighter weights. Beginning with a light load allows you to perfect your form before moving on to heavier weights. Alternatively, you can use resistance bands at first; stand on them or tie them to a fixture near the ground before lifting.
- Think “up and down” – As you lift your dumbbells or barbells, trace a straight line up from the ground. Otherwise, you may end up 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 your time, you can lower your risk of injury and maximize your results.
Common Mistakes to Look Out For
We see a lot of first-timers come through our doors, so we know what common mistakes you should look out for when trying bent-over rows. They include:
- Rounding the back – Bending forward too much can strain your back. Try to maintain a straight back that hinges from the hips at a 45-degree angle.
- Using momentum – Swinging or quickly moving the weights is “cheating”—you won’t reap all the benefits this way. Always bring your weights to a full and complete stop before starting your next rep.
- Positioning the feet incorrectly – Make sure your feet are facing forward, roughly hip-width apart, and planted firmly on the ground.
As long as you avoid these common issues, you can enjoy a safe and effective workout.
Bent Over Rows: Your Ticket to a Stronger Back and Core
If you’re looking for a full upper-body workout that targets your back, core, and arms, the bent over row is your new best friend. Consider doing a few sets of this exercise the next time you hit the gym.
Need a gym to hit? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff are ready to welcome beginners and experienced athletes alike. With all the gear you need to reach your fitness goals, as well as group classes and amenities for recovery and relaxation, our facilities are second to none.
Find your closest Chuze Fitness location to further your fitness journey.
Sources:
Verywell Fit. 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 the Bent-Over Row for Massive Back and Bicep Gains. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/
Verywell Fit. Bent-Over Dumbbell Row: 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 to General Exercise and Walking Programmes 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/
Verywell Fit. Bent-Over Dumbbell Row: 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’s 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.
