What is a Bent Row?
Online Glossary / Quick Reference
An exercise performed by pulling the weights toward the body in the opposite action of the bench press.
About Bent Row
The bent row is a fundamental strength training exercise that involves pulling a weight towards the body while bent over. This movement is the opposite of the bench press, targeting the muscles of the upper and middle back, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearms.
To perform a bent row, one typically uses a barbell, though dumbbells, resistance bands, or cable machines can also be used for variation. The standard technique involves standing with feet shoulder-width apart, bending at the hips and knees to lower the torso to a near-parallel position with the floor, and then pulling the weight towards the lower ribcage while keeping the back flat and core engaged.
There are several variations of the bent row, each with slight modifications to target different muscle groups or to adapt to different fitness levels and goals:
- barbell bent row: The most common form, using a barbell, with an overhand or underhand grip to vary the muscle emphasis.
- dumbbell bent row: Performed with dumbbells, allowing for a greater range of motion and independent movement of each arm.
- Single-Arm dumbbell Row: Focuses on one side of the body at a time, often performed with one knee and one hand on a bench for support.
- T-Bar Row: Uses a T-bar apparatus or landmine setup, providing a neutral grip and targeting the middle back more intensely.
- The bent row is a staple in many strength training and bodybuilding routines due to its effectiveness in building back strength and muscle mass. It is also beneficial for improving posture and enhancing overall upper body stability.
Proper form and technique are crucial when performing the bent row to avoid injuries and maximize effectiveness. This includes maintaining a neutral spine, engaging the core, and controlling the movement of the weight throughout the lift.
Incorporating the bent row into a regular training program can lead to significant improvements in upper body strength, muscle mass, and overall physical performance.