You may have to adjust the forearm position to a neutral grip to keep from banging the bench with the dumbbells. Place your feet on the front base of the bar or your knees on the seat of the bench. Start by lying with your chest and abdomen on an incline bench. This is another good variation on the traditional bent over row if you have back pain issues. The left foot should be flat on the ground and the left hand reaches down and gasps the weight to perform the movement. To perform, place your right knee and hand on a flat bench. For example, if back pain limits your tolerance to the bent over row, you may want to give this variation a try. This version is better if you don’t tolerate the traditional or any other unsupported bent over row. The dumbbell row can also be performed with a resistance band anchored under the feet. In addition, you can vary your grip during the movement and go from pronated at the beginning to supinated at the end. This allows you to vary your hand position and perform the exercise with a pronated, supinated, or neutral grip. This variation involves using dumbbells or kettlebells instead of a barbell. With this grip you’ll target the biceps muscles a bit more than in the traditional bent over row. This variation involves the same positioning as the traditional bent over row, except that your forearms are supinated so your palms face your face. The bent-over row primarily works the latissimus dorsi, trapezius, rhomboids, and posterior deltoids.Ĥ variations of the bent over row Reverse grip bent over row For this reason you’ll often see bent over rows used as a progression toward the deadlift. In other words, the same muscles involved in a deadlift are used in a static fashion during the row ( 2). Besides activating the muscles of the back, the bent over row also uses the hip extensors to stabilize your body in the flexed-forward position. For instance, abducting your shoulders - or keeping the elbows away from your body as you row - will activate the traps and posterior deltoid to a much greater extent ( 1).īeyond the prime movers, the bent over row requires significant strength and stability from other muscles of the posterior chain. Some research has concluded that the angle of your elbows as you row will target some of these muscles more than others. These are the prime movers that are responsible for the movement in the exercise. The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids. In addition, there are other variations that can be performed if you have issues such as back pain. However, there are benefits to bent over rows - like better posture and trunk stability - that will further lower your risk of injury over time.īent over rows are usually performed with a barbell but can be performed using a variety of different resistance tools (such as a band, dumbbells, or machines). Good form may be hard to achieve at first. It’s an old-school, iron-pumping exercise guaranteed to add mass to your back and give you the strength to pull more than you have before.īent over rows require good form to decrease risk of injury. One of the most popular exercises for the back is the bent over row. In addition, increasing the strength of the pulling muscles in the back helps to correct muscle imbalances that result from overdeveloping the pushing muscles of the upper body. But adding strength to the back is just as important and is beneficial for a more balanced physique and a functional, injury-free life. Most people who participate in strength training focus on the muscles they can see in the mirror.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |