How to make bend over rows: Form Tips + Video

Bent over rows: correct shapes and durability tips, manual and video

https://www.youtube.com/watch?v=2ABXel-oj5u

Your feet and hands. These may be the muscle groups you think most about going to the gym.

But the load on the back muscles is as important as strengthening the limbs, if not more. After all, your back is the center of your body. This is the place you come from.

If you want to create this very important muscle group, you should read the bent row. This exercise attracts the main back muscles, increasing strength and stability.

Ask how to draw a bent over rows? You’ve come to the right place.

What is bent over the row?

A bent row is a workout upright based on weight designed to help you develop back and basic strength. This exercise is known as compound movements, which means it is focused on several muscle groups at the same time.

Specifically, by making a bent row, you get involved in:

• Biceps
• Trapeze
• Diamonds
• Rear deltoid muscles
• Latissimus dorsi (lats)

In short, lean over the rows, work your entire back as well as pull the biceps in addition.

Why should I add bent rows to my workout?

There is no shortage of reason to include this exercise in your gym. To prove our views, let’s look at some of the most valuable benefits of bent rows.

They form the strength and muscle mass

Most exercises promote muscle growth and increase strength, but bending is particularly effective. With so many different muscles bent over rows, promotes more muscle hypertrophy (growth) throughout the body. After all, you will not only feel stronger but both look stronger.

They can help prevent injuries

If you often include bent rows in your workout routine, you can also increase the stability of your spine. Durable back improves your posture and makes you more resistant to back injuries.

Best of all, this benefit is not just about acute injuries. According to a recent analysis, exercises such as bending over rows can also help relieve chronic back pain.

They have a functional application

Bent over rows reflect daily movement, lift something out of the floor. By strengthening the appropriate muscles and learning the right shape for this movement, you can safer and easier to lift heavy objects.

In addition, a bent row is a great cross exercise that helps develop the “pulling power”. Since you use the same muscle groups in many sports and other gym exercises, each repetition will improve your performance in all kinds of activities.

They are comfortable

Looking for another reason for love bent in rows? Exercise can be done anywhere. All you need is a couple of dumbbells (or rod) and a few feet, and you can burn calories, burn calories and build muscle.

Learn how to bend over rows

Wherever you sort, they must be done properly to avoid injuries and enjoy all the benefits. The following is what to do.

• 1st step: pick up the scales – You can execute a bent over rows with a rod or two dumbbells. Regardless of which option you choose, place your equipment on an open space in the gym.
• Step 2: take the starting position -Raise the weight (s) in the width of the hips and turn your hands against your body. Put the hinges on your hips to lean your torso forward, straighten your back and slightly bend your knees.
• Step 3: Lift weight When you’re ready, pull the weight up to the lower ribs, just as you do by squeezing the blades.
• Step 4: Lower your hands – Hold at the top of the movement for a second, then slowly lower your hands, returning to the starting position.

Tips for beginners

Even if you have never done a bent row, you can quickly learn the exercise. Just keep in mind the following tips:

• Reduce your load – While you are probably used to lifting the biggest weights on the stand, it is best to start any new exercise with a lighter weight. From a lightweight load, you can improve your shape before moving on to heavier weights. Alternatively, you can first use resistance tape; Before lifting, stand on them or tie them to the mount near the ground.
• Think “up and down” – When lifting the dumbbells or rods, track the straight line up from the ground. Otherwise, you can attract the wrong muscle.
• Move slowly – The higher the control, the better. You should take two or three seconds to lift the weight and another two or three seconds to lower it. Without hurry, you can reduce the risk of injury and increase results.

The most common mistakes that need to pay attention

We see that many first -time comes through our door, so we know what the most common mistakes should look out for by trying bent rows. They include:

• Back rounding – too much bend forward can strain your back. Try to keep your back straight, hinges from your hips at an angle of 45 degrees.
• Using a pulse – Swing or fast moving is “fraud” – in this way you will not gain all the benefits. Always stop the scales before starting the next repetition.
• Incorrect footing Make sure your feet are facing forward, around the hips width and standing firmly on the ground.

As long as you avoid these common problems, you can enjoy a safe and effective workout.

Bent over rows: your ticket to a stronger back and core

If you are looking for a full upper body workout, aimed at your back, core and arms, a bent row is your new best friend. The next time you visit the gym, consider doing some sets of exercises.

Need a gym to hit? Chuze Fitness is the right place for you. Our modern equipment and friendly staff are ready to welcome both beginners and experienced athletes. With all the equipment needed to achieve your fitness goals, as well as group classes and convenience for recovery and relaxation, our opportunities are unmatched.

Find your nearest Chuze Fitness location to continue your fitness trip.

Sources:

Very well suited. Compound and isolation exercises: Which is the best? https://www.verywellfit.com/which-is-better-compound-or-isolation-exercises-3120718

Men’s health. How to make a bent row to get massive back and biceps increases. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/

Very well fit. Transfer Dumbbell Row: Proper shape, variations and most common mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-Over-row-3498295

National Biotechnology Information Center. Rear chain resistance training compared to general exercise and walking programs for chronic lower back pain in the general population: systematic review and meta -analysis. https://pmc.ncbi.nlm.nih.gov/articles/pmc7940464/

Very good fit. Transfer Dumbbell Row: Proper shape, variations and most common mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-Over-row-3498295

Reviewed:

Ani is the vice president of Chuze Fitness Fitness and oversees the group fitness and team training departments. She has been under the guidance of 25+ years of career clubs, personal training, group exercises and instructor training. Ani lives with her husband and son San Diego, California, and she likes hot yoga, snowboarding and everything related to well -being.