How do you do a bent over row step by step?
How to do Bent-Over Row:
- Step 1: Hold onto a barbell with your palms facing down. …
- Step 2: While keeping your torso stationary, lift the barbell toward you. …
- Step 3: Slowly lower the barbell back to the starting position.
- Step 4: Repeat the process for the number of repetitions in your workout routine.
What does the bent over row work?
What muscles do bent-over rows work?
- Latissumus dorsi (run down the sides of your back)
- Rhomboids (upper and mid-back)
- Trapezius (upper back)
How many bent over rows should I do?
Bent-Over Barbell Row: 4 sets of 10-15 reps, with 1 minute rest between each set. Underhand Bent-Over Barbell Row: 4 sets of 10-15 reps, with 1 minute rest between each set.
Are Bent over rows good?
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.
Do bent over rows work 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.
How do I make my bent over rows harder?
Make it harder: Use heavier weights, or perform a batwing row: Assume the same starting position as the bent-over row, but pull your right dumbbell to your side (elbow tucked, shoulder blade pulled back), and keep it there as you perform 10 rows with your left arm. Switch arms and repeat to complete one set.
Which grip is better 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.
Which row is best for back?
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.