Bent-over Rows Exercise

Bent-over Rows Exercise: Engage your back, shoulders, and biceps. Use a barbell or dumbbells for this exercise.

Bent-over rows are a popular strength-training exercise that primarily targets the muscles in your back, especially the latissimus dorsi (lats), rhomboids, and middle trapezius. Additionally, this exercise also engages other muscles like the biceps, rear deltoids, and lower back.

Here's how to perform bent-over rows with proper form:

Equipment Needed:

Barbell or dumbbells

Step-by-Step Execution:

Setup: Stand with your feet shoulder-width apart. Hold the barbell with an overhand grip (palms facing down) or an underhand grip (palms facing up) and hands placed slightly wider than shoulder-width apart.
Bend Over: Hinge at your hips, keeping your back straight and chest up. Lean forward until your torso is at approximately a 45-degree angle to the floor. Your knees should be slightly bent, but the majority of the movement should come from the hips.
Rowing: While maintaining the bent-over position, pull the barbell (or dumbbells) up towards your lower chest or upper abdomen. Keep your elbows close to your body as you pull, squeezing your shoulder blades together at the top of the movement.
Lowering: Slowly lower the weight back down in a controlled manner, fully extending your arms. Avoid letting the weight swing or using momentum to lift it.
Breathing: Inhale as you lower the weight and exhale as you pull it towards your body.
Repeat: Perform the desired number of repetitions (reps) for your workout routine. Beginners usually start with 8-12 reps per set.

Tips:

Keep your core engaged throughout the exercise to stabilize your spine.
Focus on using your back muscles to perform the movement, not just your arms.
Avoid rounding your back or hunching your shoulders during the exercise.
Maintain a controlled and smooth motion throughout the movement.
If using a barbell, you can use an underhand grip for variation and target your biceps more.

Variations:

Dumbbell Rows: Perform the same movement with dumbbells in each hand instead of a barbell.
Cable Rows: Use a cable machine with a handle attachment to perform the rowing motion in a more controlled manner.
Single-Arm Rows: Perform the exercise one arm at a time, resting one knee and hand on a bench for support.

As with any exercise, it's essential to use proper form and start with a weight that allows you to perform the movement correctly without sacrificing your technique. If you're unsure about performing bent-over rows or any other exercise, it's a good idea to consult with a fitness professional or personal trainer for guidance.