How to Bend Over Rows: Formation Tips + Video

Bent over lines: guide and video of correct forms and tips for strength

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

Your legs and arms. These are probably muscle groups that you think most about when you head to the gym.

But the work of the back muscles is as decisive as the strengthening of your limbs – if not more. After all, your back is the center of your body. This is where the power comes from.

If you want to build this most important muscle group, you need to get acquainted with the above row. This exercise engages the main muscles in your back, increasing your strength and stability.

Wondering how to bend over rows? You got to the right place.

What is bent over row?

The leaning over row is a straight weight training designed to help you develop your back and base strength. This exercise is known as a complex movement, which means that it is aimed at multiple muscle groups at the same time.

CONCERTY, when you do over a row, you engage your:

• Biceps
• Dining
• Rhomboids
• Rear deltoids
• Latissimus Dorsi (Lats)

In short, leaning over rows work their entire back, with the added bonus for engaging your biceps.

Why should I add bent rows to my workout?

There is no shortage of reasons to include this exercise in your fitness routine. To prove our point of view, let’s look at some of the most precious advantages of the bent rows.

They build strength and muscle mass

Most exercises contribute to muscle growth and increased strength, but the bent over the row is particularly effective. With so many different muscles, leaning over the rows promotes a higher degree of muscle hypertrophy (growth) throughout the body. In the end you won’t feel just stronger – you will See stronger.

They can help prevent injury

If you often include your ranks in your workout routine, you can also increase your spine stability. A healthy back improves your posture and makes you more resistant to back injuries.

The best part is that this benefit is not just about acute injuries. According to a recent analysis, exercises such as bent rows can also help relieve chronic back pain.

They have a functional application

He leaned over rows, a mirror of the daily movement of choosing something from the floor. By strengthening the right muscles and learning the right shape for this movement, you can more fansful and easily lift heavy objects.

Moreover, the bent over row is an excellent cross -tuition exercise that will help you develop « pulling power ». As you use the same muscle groups in many sports and other fitness exercises, each representative will improve your performance in all types of activities.

They are comfortable

Looking for another reason to love bent rows? You can perform the exercise anywhere. All you need is a pair of dumbbells (or barbells) and a few feet of space and you can burn calories burning calories and build muscles.

Learn how to make a bent rows

Wherever you make your arched lines, you need to do them properly to avoid injury and enjoy all the benefits. Here’s what to do:

• Step 1: Get your weights – You can perform bent rows with barbells or two dumbbells. Whatever option you choose, wear your equipment in an open place in the gym.
• Step 2: Accept the starting position -Do divide the width of the hips of the legs, take the weight (s) and turn to your palms to your body. Light in your hips to tilt your torso forward, straighten your back and gently bend your knees.
• Step 3: Lift weight – When done, pull the weight up to your lower ribs, squeezing your shoulders together as you do.
• 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.

Beginner tips

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

• Reduce your load -Although you may be used to lifting the most heavy weight of the trunk, it is best to start any new exercise with lighter weights. Starting with a slight load allows you to improve your shape before moving on to heavy weights. Alternatively, you can use resistance strips at the beginning; Stand on them or tie them to a gadget near the ground before lifting.
• Think “up and down” – As you lift your dumbbells or barrel, follow a straight line up from the ground. Otherwise, you can tackle the wrong set of muscles.
• Move slowly – The more control, the better. It should take you two or three seconds to lift the weight, and two or three more to get it back. By taking the time, you can reduce the risk of injury and maximize your results.

Common mistakes to be careful

We see that many first -graders come through our doors, so we know what common mistakes you need to be careful when trying down rows. These include:

• Rounding – Being forward too much can strain your back. Try to keep a straight back that depends on the hips at an angle of 45 degrees.
• Impulse use – waving or rapid weight relocation is « cheating » – you will not derive all the benefits that way. Always carry your weights to a complete and full stop before you start your next representative.
• Positioning the legs incorrectly -Make your feet facing forward, approximately the width of your hips and planted firmly on the ground.

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 that is aimed at your back, core, and weapons, your new best friend is your new best friend. Consider doing a few sets of this exercise the next time you hit the gym.

You need a gym to hit? Chuze Fitness is the place for you. Our most modern technique and friendly staff are ready to welcome beginners and experienced athletes. With all the equipment you need to achieve your fitness goals, as well as group classes and amenities for recovery and relaxation, our facilities are second.

Find your closest place for the Fitness Chuze to improve your fitness trip.

Sources:

Very Get Fit. Connection to isolation exercises: Which is the best?

Men’s health. How to make a bent order for a massive back and biceps profitsS

Very Get Fit. Dumbbell -bent order: correct shape, variations and common errorsS

National Biotechnology Information Center. Rear Chain Resistance Training Compared to General Exercise and Walking Programs to treat chronic lower back pain in the general population: systematic examination and meta-analysisS

Very Get Fit. Dumbbell -bent order: correct shape, variations and common errorsS

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and runs group departments for fitness and team. She had a 25+ year career in the club management, personal training, group exercises and training of instructors. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboard and all things about wellness.