Bent rows. Initial position – stand with legs slightly bent, grasping the bar with overhand grip and the hands wider than shoulder-width apart. With the back straight, lean forward at the waist 45 degrees, so that the bar is at knee level:
– Inhale and hold the breath during an isometric contraction of the core and pull the barbell up to the chest.
– Return to the initial position and exhale.
This exercise contracts the latissimus dorsi, teres major, posterior deltoid, and the forearm flexors (biceps brachii, brachialis, brachioradialis). When the shoulder blades come together, the rhomboids and trapezius contract.
The forward lean of the torso uses the spinal muscles in an isometric contraction.
Varying the hand position in width and grip (overhand or underhand) along with changing the angle of the torso allows you to work the back from a variety of angles.
Bent rows. Performance of the exercise.
1. Hands in pronation (overhand grip).
Emphasizes the rhomboids and lower portion of the trapezius.
2. Hands in supination (underhand grip).
Emphasizes the upper portion of the trapezius and the biceps brachii.
Attention: To prevent injury, never round the back during this exercise.
Bent Rows – Workout Video.
Bent rows. Application of the exercise.
Who shall do it: Middle and higher level athletes.
When: In the mid-point or in the end of the training session dedicated back. Before bent rows you should perform close-grip lat pull-downs, after bent rows you should perform seated rows.
How many: 3 – 4 sets, 8 – 15 repetitions.
Lats and Middle Back Exercises
- Seated rows
- One-arm dumbbell rows
- Bent rows
- Freestanding T-bar rows
- T-bar rows with abdominal support