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The bent-over row is a weight-training exercise that works the latissimus dorsi muscles and should only be performed by advanced lifters or under supervision. The lifter should choose a comfortable weight, grip the bar with hands facing forward, and lift the bar to the chest while keeping the back straight. Variations include using dumbbells.
A bent-over row is a weight-training exercise in which the user leans forward, grabs a barbell, and executes a rowing motion. It is meant to work the latissimus dorsi, or dorsi muscles, and can be a very intense exercise to perform. It should be performed only by advanced lifters, or under the supervision of a coach or trainer, as lower back and back injury is extremely likely if the lift is executed incorrectly. The bent-over row is popular with powerlifters and athletes looking to build muscle mass.
To perform a bent-over row, the lifter must choose a weight that is comfortable for them to lift. If the lifter isn’t sure how much weight to use, a good rule of thumb is to start with less weight and add weight from there. The bar should be placed on the ground directly in front of the lifter, who will bend at the waist to grasp the bar. The knees should be bent to prevent leg injury, but most of the bending should be done only from the waist. The lifter should grip the bar with their hands facing forward, thumbs pointing back toward the body.
The next step in the bent over row motion is the lift. The lifter will raise the bar to the chest, ensuring that the back remains straight and the hands remain in their original positions. At the top of the lift, the lifter will hold the position momentarily, then lower their hands toward the floor. The lifter should not return the bar to the ground when performing a bent-over row until several repetitions have been performed. If the lifter finds himself pulling back when he lifts the weights, the bar may be too heavy and the lifter should adjust the weights accordingly.
The bent over row can be done in several variations as well. A popular version of the bent-over row involves using dumbbells instead of a barbell. To execute such a row, the user will choose a dumbbell weight in their comfort zone. Leaning forward in the same manner as the barbell row, the lifter will grasp a dumbbell with one hand, the thumb of that hand facing forward, and the bar parallel to the body. The lifter will lift the bar up, keeping the arm at the side of the body. The same exercise can be done with a dumbbell in each hand, lifting them up toward your chest in the same movement as the aforementioned row.
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