What muscles do barbell rows work?

What muscles does a bent-over row work?

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.

Are barbell rows worth it?

The barbell row is a fundamental exercise that will pack serious meat onto your back — and it does more than that, too. It also helps bulletproof your shoulders, building the back muscle needed to prevent your shoulders from rolling forward when you stand up, a common issue for lifters who bench press often.

Which muscle is used primarily in the barbell row?

The barbell row primarily works muscles in your mid and upper back such as your lats and rhomboids. Originating in the lower/mid back, the latissimus dorsi is the largest muscle of the back. Your lats play a significant role in most “pulling” exercises such as the lat pulldown, pull ups, and other rowing exercises.

Are barbell rows or pull ups better?

You can also do an inverted row, where you lie on your back, grab a bar above you and pull your chest up to the bar. Rows work your latissimus dorsi more than pull-ups. Out of all of the row variations, the inverted row works your latissimus dorsi the most.

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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.

Why do bent-over rows?

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.

Should I do pull-ups or rows?

And while both work your lats, rhomboids, mid and lower traps, posterior delts (shoulders), biceps, forearms and core, the Pull Up is much more lat focused while the Inverted Row is much more rhomboid and mid and lower trap focused.

Are heavy rows worth it?

Key Takeaways. The barbell row is good for building the muscles in our hamstrings, glutes, and spinal erectors, making it a great assistance lift for the deadlift and a more relevant back lift for powerlifters. … The chin-up also does a good job of training our ab muscles—perhaps better than any other compound lift.

Are Bent-over rows better than deadlifts?

Where deadlifts mostly target the muscles in your lower body and lower back, bent-over barbell rows target several muscles in your upper back. It also targets two muscles in your arm, the brachialis and brachioradialis of the biceps, and the pectoralis major in your chest. …

Are rows enough for biceps?

Doing high rep sets of rows (especially using a neutral or underhand grip) can attack the biceps and trigger growth. The increased time under tension that a long set of rows can create — especially if you’re using heavier weights — can also work the forearms.

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