A bent-over row is a weight training exercise that targets the latissimus dorsi muscle. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.
A one arm dumbbell bent-over row with a bench used as support.
There are several variants of this exercise, depending on whether dumbbells or a barbell is used:
- Barbell bent-over-row. This version uses both arms to lift a barbell from the floor to the stomach in a bent-forward position. The hands are kept pronated and the back straight.
- Two arm dumbbell bent-over-row. The barbell is replaced by two dumbbells, one for each hand.
- One arm dumbbell bent-over-row. This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended. The weight is lifted towards the hip until elbow bends past 90° and the humerus is in line with the back, then lowered to the original position.
njury is a possibility when this exercise is done incorrectly. Proper form is somewhat difficult to master but essential. An individual attempting this exercise should do so under the supervision of a fitness professional.
It's important to:
- Keep your abs tense to support your back.
- Keep your knees bent and your back slightly concave.
- Start with a low weight. Only attempt a higher weight after you have developed the necessary strength.
- Do the exercise slowly as jerking can put unnecessary pressure on your back.