The Bent Over RowThe bent over row is a key weight training exercise that works muscles that oppose those used in the bench press. It promotes good posture and balances upper body movements. Transfer to Sports: Crew, kayaking, and similar events; wrestling moves involving pulling; pairs figure skating moves involving pulling; water skiing; and other skills involving pulling actions toward the chest.Muscles: Latissimus dorsi, rhomboids, middle trapezius (upper back), biceps brachii (front of upper arms) Bent Over Row with Head Support
Starting Position: Bend at the hips slightly higher than 90 degrees holding the bar at shoulder width. Place your head on a solid object and bend your knees slightly to take the stress off your low back. General Movement: Pull the weight from an extended position to the chest using the arms and upper back. Then lower the weight to the extended position.
Athletes often perform this exercise without affording extra protection to the low back, as shown in the
NSCA Bent Rowing Video.
There is less stress on the low back and more emphasis on the upper back when the lifter is supported.
1. Rounding the upper back 2. Not pulling through full range to chest 3. Allowing the trunk to rotate when performing with one arm using dumbbells
*Single arm rows with dumbbells *Cable pulling exercises through similar range
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