How to do bent over lines: Tips for forms + Video

Bent Over Rows: A Guide to Proper Form and Strength Tips and Video

Your feet and hands. These are probably the muscle groups you think about the most when you head to the gym.

But strengthening your back muscles is just as important as strengthening your limbs – if not more so. Your back is the center of your body. It is where your strength comes from.

If you want to build this very important muscle group, you should familiarize yourself with the bent-over row. This exercise engages the core muscles of your back, increasing your strength and stability.

Are you wondering how to make it bent over the rows? You are in the right place.

What is Bent Over Row?

Bent over row is a weight-based standing 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 the same time.

Specifically, when you make a bent line, you plug in:

• Biceps
• Trapezoids
• Diamonds
• Rear deltoids
• Latissimus dorsi (lats)

In short, bent-over rows work the entire back and also engage the biceps.

Why should I add bent-over rows to my training?

There is 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 lines.

They build strength and muscle mass

Most exercises contribute to muscle growth and strength, but the bent-over row is particularly effective. With so many different muscles involved, bent over rows promote a higher rate of muscle hypertrophy (growth) throughout the body. In the end, you won’t just feel stronger—you will Look stronger.

They can help prevent injuries

If you frequently include bent-over 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.

The best part is that this benefit does not only apply to acute injuries. According to a recent analysis, exercises like bent over rows can also help relieve chronic back pain.

They have a working app

Bent over the rows, they reflect the everyday movement of picking something up from the floor. By strengthening the appropriate muscles and learning proper form for this movement, you can lift heavy objects more safely and easily.

What’s more, the bent-over row is an excellent cross-training exercise to help you develop “pulling power.” Since you use the same muscle groups in many sports and other exercises in the gym, each repetition will improve your performance in all kinds of activities.

They are comfortable

Looking for another reason to love slanted lines? You can do the exercise anywhere. All you need is a pair of dumbbells (or barbell) and a few feet of space and you can burn calories, burn calories and build muscle.

Learn how to bend over rows

Wherever you bend over rows, you need to do them correctly to avoid injury and reap the full benefits. What to do:

• Step 1: Grab your weights – You can perform bent-over rows with a barbell or two barbells. Whichever option you choose, bring your equipment to an available spot in the gym.
• Step 2: Take the starting position – With your feet hip-width apart, lift the weight (weights) and point your palms towards your body. Hinges at the hips, bend the torso forward, straighten the back and slightly bend the knees.
• Step 3: Lift the weight – When ready, pull the weight toward your lower ribs while squeezing your shoulder blades together.
• Step 4: Lower your arms – Hold at the top of the movement for a second, then slowly lower your arms down and return to the starting position.

Tips for beginners

Even if you’ve never done a bent-over row, you’ll master the exercise quickly. Keep the following tips in mind:

• Lighten the load – While you may be used to lifting the heaviest weights on the rack, it is best to start each new exercise with lighter weights. Starting with light weights will allow you to perfect your form before moving on to heavier weights. Alternatively, you can use resistance bands first; stand on them or tie them to a fixture close to the ground before lifting.
• Think “up and down” – When lifting dumbbells or barbells, follow a straight line from the ground. Otherwise, you may be engaging the wrong set of muscles.
• Move slowly – The more control the better. It should take you two or three seconds to lift the weight and another two to three to get it back. 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 newbies walk through our doors, so we know what common mistakes to watch out for when trying bent rows. These include:

• Rounding of the back – Bending forward too much can strain your back. Try to maintain a straight back that bends away from the hips at an angle of 45 degrees.
• Using momentum – Swinging or moving weights quickly is “cheating” – you don’t get all the benefits that way. Always come to a full and complete stop before starting the next repetition.
• Incorrect foot placement – Make sure your feet are facing forward, roughly hip-width apart, and firmly planted on the ground.

By avoiding 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 bent-over row is your new best friend. Consider doing a few sets of this exercise the next time you hit the gym.

Need a gym? Chuze Fitness is the right place for you. Our state-of-the-art equipment and friendly staff are ready to welcome both beginners and experienced athletes. With all the equipment you need to achieve your fitness goals, as well as group classes and equipment for recovery and relaxation, our facility is second to none.

Find your nearest Chuze Fitness location to continue your fitness journey.

Resources:

Very well fit. Composite vs. Isolation Exercises: Which Is Best? https://www.verywellfit.com/which-is-better-compound-or-isolation-exercises-3120718

Men’s health. How to perform a bent-over row for a massive back and biceps. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/

Very well fit. Dumbbell Bent Row: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295

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. https://pmc.ncbi.nlm.nih.gov/articles/PMC7940464/

Very well fit. Dumbbell Bent Row: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295

Checked by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.