“This brings your anterior deltoids (shoulders) into play, when the exercise should be focusing on your lats.” Want that cobra back effect? The weight… The development of these areas is usually universal for “pulling” exercises, especially rowing movements. 1) Set an adjustable bench at about a 30-45 degree angle. This is going to feel very different, and work your lats harder, than a barbell alone. BarBend is the Official Media Partner of USA Weightlifting. The bent-over dumbbell row is a great exercise—when done with proper form. 2. The bent over row allows a lifter to move significant amounts of loading using the back muscles and build strength and muscle mass; which can most certainly be applied to pulling, squatting, and pressing movements. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. The dumbbell bent-over row 1. Barbell Bent Over Rows Summary. These are located in the center of the upper back . This is slightly different than a Pendlay row, which was discussed in detail in a previous article. What you really want is balance in the shoulder muscles. Bent-Over Barbell Rows. "The abdominal and lower-back muscles contract to stabilize (or keep your body in place) while performing the exercise," says Niren. Despite its name, there’s nothing sneaky about it. Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. The chest-supported row, also called the incline dumbbell row, is an ideal row variation to hone form, prevent mid-row rocking, reduce the risk of injury, and isolate the muscles … 1. This completes one repetition. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. Supinated grip (underhand) bent-over rows require significant work from the biceps and allow higher direct loading than any biceps isolation exercise. Pause. Latissimus Dorsi. This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. In this barbell row exercise guide, we will cover: Grip the barbell with a grip that’s similar in width to your deadlift, or slightly wider. 1. Ideally, the barbell row will be used as a supplemental movement for this athlete, as their main focus will most likely be on exercises often programmed in workouts. For t-bar rows, I will stay in the 5-10 rep range usually. A: It depends on the exercise, but in general I like to go as heavy as possible for rows, without compromising form.This is definitely true with the bent over row, but I like to go heavy on t-bar rows, and sometimes even single arm dumbbell rows. The bent over dumbbell row is a compound exercise that works several major muscle groups... Back Muscles. In the below video the bent over row is demonstrated, which can be performed with barbells, dumbbells, or other weighted means. Good technique in the bent-over row starts from the top, as you begin to bend. Primary Muscles Worked: Upper Back (Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Major, and Trapezius) ... Dumbbell bent-over rows should be mixed into your training routine occasionally. Lead with your elbow when you perform the bent-over dumbbell row to maximize … The catch is that if you do your rows with your back supported, such as with one-armed dumbbells rows, seal rows, chest-supported rows, or t-bar machine rows, then you won’t be training your spinal erectors, and so you won’t be building a thicker back. While you brush up on our beginner’s guide to mobility, our single-arm row activates your lats and preps you for the lift. Bicep curls are fine for arms and deadlifts work your posterior chain, but to fill out your t-shirt you’ll need to put your back into it. 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