Bent Over Rows: Proper Form and Strength Tips Guide and Video
Your feet and hands. These are probably the muscle groups you think about the most when you hit the gym.
But working your back muscles is just as important as strengthening your limbs – if not more so. After all, your back is the center of your body. It is where your strength comes from.
If you want to build this all-important muscle group, you need to familiarize yourself with the sequence. This exercise engages the major muscles in your back, increasing your strength and stability.
Wondering how to squat rows? You have come to the right place.
What is a Bent Over Row?
The squat over row is a standing weight-based exercise designed to help you develop back and core strength. This exercise is known as a compound movement, meaning it targets multiple muscle groups at once.
Specifically, when you do an incline row, you activate:
- Biceps
- Trebizonds
- Rhombuses
- Rear deltoids
- Latissimus dorsi (lats)
In short, squat rows work your entire back, with the added benefit of engaging your biceps.
Why should I add Bent Over Rows to my workout?
There’s no shortage of reasons to incorporate this exercise into your gym routine. To prove our point, let’s look at some of the most valuable benefits of bent rows.
They build strength and muscle mass
Most exercises help build muscle and increase strength, but the squat above the row is particularly effective. With so many different muscles involved, bent-over rows encourage a higher rate of muscle hypertrophy (growth) throughout the body. After all, you won’t just feel stronger – you will look stronger.
They can help prevent injuries
If you include frequent squat rows in your exercise routine, you can also increase the stability of your spine. A strong back improves your posture and makes you more resistant to back injuries.
Best of all, this benefit doesn’t just apply to acute injuries. According to a recent analysis, exercises like squats in rows may also help relieve chronic back pain.
They have Functional Application
Squat rows reflect the everyday movement of picking something up off the floor. By strengthening the appropriate muscles and learning proper form for this movement, you can lift heavy objects more safely and easily.
Additionally, row squats are a great cross-training exercise to help you develop “pulling power.” Since you use the same muscle groups in many sports and other fitness exercises, each repetition will improve your performance in all kinds of activities.
They are convenient
Looking for another reason to love hunched over rows? You can perform the exercise anywhere. All you need is a pair of dumbbells (or a barbell) and a few feet of space, and you can burn calories and burn calories and build muscle.
Learn how to do Bent Over Rows
Wherever you do your sets, you need to do them correctly to avoid injury and enjoy all the benefits. Here’s what you need to do:
- Step 1: Grab your weights – You can perform squat rows with a barbell or two dumbbells. Whichever option you choose, bring your equipment to an open spot in the gym.
- Step 2: Take the starting position – With feet hip-width apart, lift your weight(s) and face your palms toward your body. Hinge at your hips to lean your torso forward, straighten your back and bend your knees slightly.
- Step 3: Lift the weight – When you’re ready, pull the weight up toward your lower ribs, squeezing your shoulder blades together as you do.
- Step 4: Lower your hands – Hold at the top of the movement for one second, then slowly lower your arms back to the starting position.
Tips for beginners
Even if you’ve never done a row, you can master the exercise quickly. Just keep the following tips in mind:
- Reduce your load – While you may be used to lifting the heaviest weights on the rack, it’s best to start any new exercise with lighter weights. Starting with a light load allows you to perfect your form before moving on to heavier weights. Alternatively, you can initially use resistance bands. stand on them or tie them to a fixture close to the ground before lifting them.
- Think ‘up and down’ – As you lift the dumbbells or barbell, draw a straight line from the ground. Otherwise, you may end up engaging the wrong set of muscles.
- Move slowly – The more control the better. It will take you two or three seconds to lift the weight and another two or three to put it back down. By taking your time, you can reduce your risk of injury and maximize your results.
Common mistakes to watch out for
We see a lot of first-timers walk through our doors, so we know what common mistakes to watch out for when trying squats. They include:
- Rounding of the back – Bending forward too much can strain your back. Try to maintain a straight back hanging from the hips at a 45 degree angle.
- Using momentum – Swinging or moving the weights quickly is “cheating”—you won’t get all the benefits that way. Always stop your weights completely before starting the next repetition.
- Incorrect foot placement – Make sure your feet are facing forward, about hip-width apart, and planted firmly on the ground.
As long as you avoid these common problems, you can enjoy a safe and effective workout.
Bent Over Rows: Your Ticket to a Stronger Back and Core
If you’re looking for a total upper body workout that targets your back, core, and arms, the incline row is your new best friend. Consider doing a few sets of this exercise the next time you hit the gym.
Need a gym to hit? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff are ready to welcome beginners and experienced athletes alike. With all the equipment you need to reach your fitness goals, plus group classes and amenities for recovery and relaxation, our facilities are second to none.
Find your nearest Chuze Fitness location to continue your fitness journey.
Sources:
It fits very well. Compound vs. Isolation Exercises: Which is Better?
Men’s Health. How to do the incline row for huge back and biceps gains.
It fits very well. Dumbbell Row: Correct Form, Variations, and Common Mistakes.
National Center for Biotechnology Information. Posterior chain resistance training compared with general exercise and walking programs for the treatment of chronic low back pain in the general population: A systematic review and meta-analysis.
It fits very well. Dumbbell Row: Correct Form, Variations, and Common Mistakes.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
