How far should you bend over for Bent over row?

The Bent-Over Barbell Row is performed as follows: Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. Keep your elbows as close to your sides as possible. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other.

What muscles are being used when doing bent over rows?

Primary muscles used for bent-over row :

• Latissimus Dorsi.
• Rhomboids.
• Trapezius muscles.
• Posterior deltoids.

Do bent over rows work lower back?

Spinal Erectors (Lower Back) The spinal erectors help stabilize the spine during this bent-over barbell row, as you’re hinged for the entire movement, and a strong lower back is necessary for nearly every lift.

Do bent over rows work upper back?

‘The key benefit of a bent-over row is the ability to work your upper back and bicep muscles through dynamic movement, while at the same time developing your posterior chain (glutes, hamstrings and lower back) through a static contraction,’ he says.

Do bent over rows work lats?

The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.

How do you do a bent over barbell row?

The Bent-Over Barbell Row is performed as follows: Stand with a shoulder-width stance. Grab the barbell, wider than shoulder-width, with an overhand grip. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight.

What are the benefits of bent-over rows?

Bent-over rows work your back muscles and help improve muscular strength and endurance. Specific exercises, such as bent-over rows, work several muscle groups, leading to improved muscular strength and endurance.

What is an eccentric bent over row?

Eccentric bent over row: Also known as my favorite row! In this version, you’ll pull the weight up and then slowly lower it back down for 3-5 seconds. This is a great way to build strength faster and ensure that you are using all the right muscles. Alternating bent over row: Pull one weight up at a time while the other arm stays straight,.

How many reps should I do for a bent over row?

Perform sets of six to 12 repetitions, performing each set to muscle failure to improve muscular strength and endurance. If you don’t have access to a gym or a barbell, try the dumbbell bent-over row. HOW TO DO IT: Place your right knee on a weight bench. Lean forward and put your right hand on the bench.