Bent Over Row

The bent over row is one of the classic back exercises that has been used for decades by bodybuilders to increase the density, size and strength of muscles of the upper back. Although not very glamorous or exciting, hard and heavy bent over rows performed with decent muscle building form can lead to some serious lats!

If you need to increase the size of your upper back (latissimus dorsi) and start working on that coveted V-taper upper body shape, bent rows is the exercise for you! Commit to incorporating this classic back building exercise into your workout routine and you will add some serious size and density to your lats almost immediately.  A lot of guys completely neglect their lats and as a consequence never experience the thrill of a V-taper body shape – it looks cool and trust me when I say it feels cool too!

Ideal Bent Over Row Form

Muscles Used During The Bent Over Row Target Body Part: Upper Back Primary Muscles: Latissimus Dorsi, Teres Major Secondary Muscles: Posterior Deltoid, Biceps Brachii, Brachioradialis, Brachialis, Rhomboids and Trapezius

Bent Over Row Side View

Starting Position: Grab the barbell with an overhand grip with your hands spaced slightly wider than shoulder width.  Spread your feet shoulder width apart and bend your knees slightly. Lean forward at the waist at about a 45° angle making sure to keep your back straight the entire time. The bar should be positioned just above the knee.

Upward Phase: Exhale and pull the bar up to the lower portion of your chest, making sure to keep your core muscles contracted (in order to stabilize your spine).

Downward Phase: Allow the bar to move back to the starting position in a slow and controlled manner.

Special Instructions: As with most exercises varying the position of your grip will allow you to target different portions of your upper back.

•  An overhand grip places the emphasis on the lower part of the trapezius and the rhomboids.
• An underhand grip places the emphasis on the upper portion of the trapezius and the biceps brachii.

There is no doubt that the bent over row is one of the most effective overall back building exercises. Take some time to learn how to incorporate bent rows into your back workouts and watch as your back begins to pack on some serious muscle mass.

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