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Arnold style bent over row

7 Ways to Row: Back Exercise Guide | Improve strength and posture

Arnold style bent over row

The Barbell Bent-Over Row: Build Old School Strength and Size

Overview

The barbell bent-over row is a complex exercise that targets an array of muscle groups, including those in your upper and lower body.

This exercise is commonly considered an accessory movement for the deadlift, but it carries a myriad of health benefits that we will discuss shortly.

Due to the tension placed on your lower back, you must learn the right way to perform barbell bent-over row in order to avoid any unnecessary musculoskeletal injuries.

In this article, we will discuss the major benefits and the targeted muscles of this exercise, as well as the step-by-step guide on how to perform it correctly.

the benefits of the  Barbell Bent-Over Row

Similar to the dumbbell pullover exercise, the barbell bent-over rows target the dorsal muscles, and in particular, the lats (e.g., latissimus dorsi) and the rhomboid group (major and minor rhomboids).

As you move the weight closer and away from your waist, you’ll engage the upper and mid-back muscles, which provides you with a full-back workout.

The assisting muscles in this movement include the forearm and shoulder muscles (e.g., biceps, rear deltoids)

Moreover, your legs and core muscles (e.g., abdomen, lower back) will contract to maintain the position of your body and stabilize the spinal alignment.

Consequently, you will reap the following benefits:

  • Improved posture and spinal stability
  • Reduced risk of musculoskeletal strains in the lower back region
  • Enhanced flexibility and articular range of motion

In a 2015 study, researchers compared several row exercises, including the barbell bent-over row, and found that the latter provided more muscle activation, which subsequently leads to greater hypertrophy and spinal stability.

how to perform the Barbell Bent-Over Row

As we mentioned above, performing this exercise in the correct form is crucial to prevent injury and reap the most benefits.

Here’s the right way to do it:

  1. Start by gripping the barbell –similar to how you would do a deadlift (or slightly wider).
  2. Once you feel like you have a good grip, lift the bar while bending your upper body forward to establish a strong back and hip hinge.
  3. Initiate the row by pulling the bar toward your chest and focus on engaging the latissimus dorsi to mediate the movement.
  4. Once your arms are in full extension, contract the entirety of your upper body without breaking the hip angle.
  5. Slowly descend the bar to the floor.

bench supported bent over row

How to Perform a Bench Supported Bent Over Row

bench supported Bent over Row

dumbbell

The bench supported row is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles. There are a few ways to do a supported row but for this demonstration we are showing a single arm dumbbell row.

how to perform a bench supported Bent Over Row

To set up for this exercise start with a flat bench and a dumbbell on the ground. For explanation purposes we will be showing the left arm/back doing the exercise. Body positioning will be the following: right arm flat on bench with right knee also on bench. Your back is in neutral with head and neck following. Pinch your shoulder blades together and your butt can be pushed out slightly. Your left leg is extended on the ground but should have a small bend at the knee. Grab the dumbbell with a neutral grip and pull upwards. Your chest should remain pointing down towards the bench and your elbow/ arm should be grazing past your ribs. Lower the dumbbell back down.

how to perform a spit stance bent over row

How to Perform a Split Stance Bent Over Row

bench supported Bent over Row

dumbbell

The bench supported row is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles. There are a few ways to do a supported row but for this demonstration we are showing a single arm dumbbell row.

how to perform a bench supported Bent Over Row

To set up for this exercise start with a flat bench and a dumbbell on the ground. For explanation purposes we will be showing the left arm/back doing the exercise. Body positioning will be the following: right arm flat on bench with right knee also on bench. Your back is in neutral with head and neck following. Pinch your shoulder blades together and your butt can be pushed out slightly. Your left leg is extended on the ground but should have a small bend at the knee. Grab the dumbbell with a neutral grip and pull upwards. Your chest should remain pointing down towards the bench and your elbow/ arm should be grazing past your ribs. Lower the dumbbell back down.

reverse split stance bent over row

How to Perform a Reverse Split Stance Bent Over Row

reverse split stance Bent over Row

dumbbell

The reverse split stance bent over row is very similar to the split stance row. The exception to this variant is feet positioning. The stance set up for this exercise will be the same for the split stance row except that your opposite leg will be in extension. This means if your right arm is pulling the dumbbell back, your left leg will be extended out. This foot placement allows for a better torso alignment. When pulling the weight with a standard split stance there can be a tendency to rotate the pelvis which creates a false range of motion and diminishes the benefits of this exercise. By adjusting your base of support the bent over row can be performed much more effectively.  This is a super easy modification that will dramatically improve your row technique.     

how to perform a reverse split stance Bent Over Row

To set up for this exercise start by placing your hand on a box or bench  and split your stance so your back leg is straight and you’re on your back toes. Your front leg will have a slight bend. Have your spine in a neutral alignment; neck and chin are slightly tucked. Initiate movement by picking up a dumbbell with a neutral grip and pull the dumbbell into your body. The hand that holds the dumbbell is the opposite leg that extends back. Your arm should stay close to your body and your elbow will be in a 90 degree bend. When pulling up on the weight make sure to pull close to your hip area. Lower the dumbbell back down with control. 

reverse grip bent over row

How to Perform a Reverse Grip Bent Over Row

reverse grip Bent Over Row

The reverse grip bent-over row is an underhand barbell row that builds upper back strength but also puts a greater emphasis on the biceps. This exercise allows for a better range of motion in the shoulders, less strain on the trapezius muscles, and the neck and a better contraction in the lower lats. This is a 2 point row because the only points of contact will be your feet on the floor. With that in mind, this exercise will put more stress on your erector spinae muscles but will also allow you to become more stable in the hip hinge position.

how to perform a reverse grip  Bent Over Row

To set up this exercise your feet will be parallel, hinge at your hips, and allow your chest to be at least 45 degrees from the floor. Your arms are extended; grab the bar with an underhand grip. Pull the bar to sternum height while allowing your arms and elbows to glide backwards. Make sure that your abs are contracted to help brace the tension on your low back muscles.

Lower the bar back to the starting position. A common mistake with barbell rows is bringing your chest to the bar instead of the bar to your chest. Do not use your momentum to pull the bar up. If you are unstable, rocking your hips, or bouncing your chest to complete the pull or if your toes are not grounded reduce the weight or end the exercise.

renegade row

Why You Should Renegade Row | Hybrid Movement

Renegade Row

The Renegade Row is unique to the series of bent-over rows. This back exercise is just as much of an anti-rotation exercise and will require much more trunk stability prior to attempting this progression. The Renegade row is performed in a push-up position which engages the entire body and will develop greater stabilization in the hips and shoulders in addition to strengthening the upper back.

how to perform a Renegade Row

To begin the exercise, curl your toes under, lock your knees, and push up to the top of the push-up position. Grip the dumbbells and form a straight line from ear to ankle. Begin by pulling one dumbbell to your rib cage, lower back down while actively resisting rotation in the hips.  Repeat on the other side. Make sure to keep your hips and shoulders square and pointing towards the ground. Engage your glutes and core for the duration of the exercise. This motion can be repeated for the entire set amount or can be alternated. If you cannot maintain stability end the exercise.

suspended row

How to Perform a Suspended Row

the Suspended Row

The suspension row is a bodyweight rowing exercise that can be performed at any fitness level. This is a single joint exercise but still has emphasis on the lat muscles.

how to perform a Suspended Row

For the setup of this exercise begin by holding onto the handles with a neutral grip and slowly angle your body to at least 45 degrees. Your arms will be straight and perpendicular to your torso. The rest of your body should make a diagonal line while having your feet flat on the ground or toes pointed up. Pull your body upwards towards your hands. The handles and your hands will end up close to your rib cage. Slowly lower your body back to the starting position. Maintain rigidness by not allowing your hips to sag. If you can complete 15 repetitions, step forward towards the anchor of the suspension trainer.  If you cannot complete a full range of motion and maintain neutral alignment step back to a more upright position. To intensify this exercise perform a single arm suspended row.