Why bent over row

When these three items are used together you can train and automate the use of specific muscles needed for activation in other exercises. By training the bent over row a horizontal pulling exercise you will also be able to increase the number of muscle fibers recruited in the back and lats in comparison to only training vertical pulling exercises such as pull-ups or lat pull-downs.

This is highly beneficial for preventing training injuries and increasing shoulder stability for daily activity. Finally, because the bent over row does not require as much torque on the shoulder as a kipping exercise, it is an excellent lift for someone training through an injury who cannot perform a full range of motion pull-up.

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.

This makes it an awesome tool for targeting the muscles and portions of the lift that help with breaking through plateaus for improving strength for pull-ups, muscle-ups and even pushing exercises like bench press, push-ups or ring dips! When you build lean muscle, it increases your resting metabolic rate, burning more calories through the day, and increases lean body composition. To complete the rep, extend the arm back to the starting position.

Aim to complete three sets of 10 to 12 reps on each side. Too easy? An ideal rep range for bent-over rows is between 8 and 15 reps, Benjamin says. No matter where on that rep scale you land, make sure you use a weight heavy enough to make the last few reps challenging, to help you build strength. Hey, sometimes you're going to get things wrong. It happens. Here are two common mistakes to be aware of, plus how to fix your bent-over row form.

Do you want to end up injured? Then stop that right now. Form and time under tension aka how long your muscle is working for will serve you far better than rushed, wrong reps. Target multiple muscles with these variations — pick whichever you have home gym equipment or gym equipment for!

Follow the steps above, just use a kettlebell instead of a dumbbell. Easy peasy lemon Yep, squeezy. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor.

Lower slowly back to the floor and repeat. Type keyword s to search. Today's Top Stories. Read on to maximise your biggest back lift and generate serious pulling power. Related: 5 tweaks for a bigger back How to do it.

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