Most people who train there force they focus on the muscles they can see in the mirror; adding strength to your back is equally important and is beneficial for a more balanced physique and a functional and non-functional life injuries.
Additionally, increasing the pulling force in the back helps correct muscle imbalances that result from over-development of the upper-body thrust muscles.
one of the most popular exercises for the back is the bent over rows, an exercise old school, but always very useful to do gain muscle mass in the back.
Let's find out more!
Index
Muscles involved in bent over rows
The bent over rows mainly works on latissimus dorsi (the large wing-like muscles in the back), the middle and lower trapezius, rhomboids and deltoids rear.
Some research has shown that the angle of the elbows will target some muscles more than others; abducting the shoulders and keeping the elbows away from the body activates the trapezius and posterior deltoid more.
The bent over rows requires significant strength and stability from the other posterior chain muscles; In addition to activating the back muscles, this exercise also uses the hip extensors to stabilize the body in the forward flexed position.
This skill statically involves the same muscles that are involved in deadlift, in fact, this exercise is often used as a progression towards the deadlift.
How do you bent over rows?
- Stand behind the bar with your feet shoulder-width apart
- Bend your hips while keeping your back straight and your knees slightly bent
- Squat back slightly by moving the tailbone behind the feet (this helps with the correct position for lifting the barbell)
- The body bends forward up to 45 degrees, not more than
- Grasp the bar a little wider than shoulder width, keeping the forearms prone (palms facing the shins)
- Tighten your glutes and core as you lift your elbows back, bringing the bar to your abs
- Continue to pull the elbows back by squeezing the shoulder blades
- Maintain the position for a few seconds and return to the starting position
What are the benefits of bent over rows?
- Functionality: this is a good functional exercise for movements that involve lifting objects off the ground;
- Back pain relief: since it strengthens the multifidus muscle and other back muscles, including this exercise as part of a training program can help relieve chronic back pain
- improve posture
- prevent injury
- improve athletic performance
- strengthen explosive movements
Bent over rows does not require much space or equipment; it can be performed with the barbell, with a resistance band or with dumbbells.
Have you ever performed bent over rows in your training schedules? Let us know in the comments!
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