Question: How do you do a bent over row at home?

How do you do a bent over row?

Grab the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again. There’s one rep.

What is bent over row good for?

The bent over row is a multi-jointed exercise that recruits several different muscles. It improves strength in the upper and lower back, glutes, hamstrings, lats, and shoulders.

How effective are bent over rows?

The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. It’s a challenging lift to perform, but it’s one of the most effective exercises for building back strength and size if done correctly.

Do bent-over rows help pull ups?

Bent-over dumbbell rows

This exercise works your upper back and bicep, two areas that will help to lift you up into a pullup.

Is bent-over row a pull exercise?

11,164 views • Mar 6, 2013 • http://www.StreamFIT.com 2:1 DB Overhand Grip Bent-Over Row to High Pull This total body pulling exercise combines strength (the bent-over row) and power (the high pull) into one combination movement. It will strengthen your glutes, hamstrings, lower back, upper back, and grip.

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How many bent-over rows should I do?

Because it lends itself to training heavy, the bent-over barbell row is usually performed for sets of 6 to 12 reps, but it can be done for higher rep ranges to train the endurance of the lower back and core.

What muscles are worked in bent-over row?

What muscles do bent-over rows work?

  • Latissumus dorsi (run down the sides of your back)
  • Rhomboids (upper and mid-back)
  • Trapezius (upper back)
  • Biceps.

How would you describe a bent-over row?

Lift the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar is pulled towards the belly button. Then slowly lower the bar to the starting position and repeat.

What type of injuries are most common when people perform the bent-over row incorrectly?

“If performed incorrectly, the repetitive swinging motion could result in rotator cuff injury and/or inflammation of other structures in the shoulder.” To avoid landing on the examination table, make sure the power is generated from glutes and hamstrings.

What can I do instead of dumbell rows?

What Is an Alternative Exercise to a Single Dumbbell Arm Row?

  • Inverted Row. …
  • Seated Row. …
  • Supported Dumbbell Row. …
  • Warm-Up and Stretching.