This exercise targets the muscles at the top of the back, targeting the lower back and leg muscles to provide support. In particular, the broad back (latissimus dorsi), posterior detoideus, infraspinatus and biceps are trained, while the erector spinae and hamstrings must contract strongly to support the upper body. The bent-over row is suitable for intermediate and advanced strength athletes and ideal for people who have to bend, lift or pull a lot. You can also do the exercise at home, as all you need is a barbell or dumbbells.
How to do the bent-over row
Grasp the barbell with hands slightly more than shoulder-width apart and palms turned toward the body. The feet are shoulder-width apart and the knees are slightly bent. Bend forward from the hips so that the barbell is just below the knees – keep the back straight. Pull the dumbbell up to the ribs; keep the torso still and the elbows close to the body. Slowly lower the barbell again.
Do it well
Keep the knees bent and focus the eyes on a point on the floor 6 feet in front of you.
Warning
Do not bend further than your flexibility allows. Do not arch your back during this exercise.
Variations of the bent-over row
Light
Use two dumbbells and grab them with the palms facing each other. These weights are easier to hold and allow the weight to be moved without the knees getting in the way. Pull the dumbbells up to the ribs while keeping the elbows close to the body. Slowly lower them back down.
Heavy
Do the exercise with hands shoulder-width apart and palms turned away from the body to train the broad back muscle and give the biceps an extra challenge. Pull the dumbbell up to the ribs while keeping the elbows close to the body. Slowly lower the barbell again until the arms are fully extended.
Active muscles
- Trapezius
- Infraspinatus
- Achterste deltoideus
- Teres minor
- Teres major
- Biceps brachii
- Brachialis
- Brachioradialis
- Latissimus dorsi
- Rhomboideus-spieren (onder trapezius)
