Bent over row

Question 1

How is the bent over row used?

Answer 1

The bent over row is a structural and core lift that loads the axial skeleton and involves large muscle groups

Question 2

What are the muscles involved in the bent over row?

Answer 2

• Latissimus dorsi
• Teres major
• Middle trapezius
• Rhomboids
• Posterior deltoid

Question 3

What is the technique for the bent over row?

Answer 3

1. Feet slightly wider than shoulder width apart with knees slightly flexed
2. Grab bar with closed pronated grip
3. Lift bar using deadlift movement
4. With knees slightly flexed perform a hip hinge by pushing hips back, maintaining a neutral spine
5. Lower bar just below the knee
6. Pull bar towards bottom of rib cage with elbows pointed away and moving higher than the torso
7. Slowly lower bar keeping the spine neutral

Question 4

What is a spotting technique for the bent over row?

Answer 4

None required as you can drop the bar if the load is too heavy

Question 5

What are two variations of the bent over row?

Answer 5

• Single arm row: targets core through resisting rotation and prevents muscle imbalance, however, less weight can be lifted as core is required more
• T-bar row: isolates muscles in back due to fixed path of weight, however, less posterior chain development as weight is directly beneath

Question 6

What are two common technique errors for the bent over row?

Answer 6

• Jerking the upper body upwards due to the weight being too heavy. Fix by reducing weight
• Rounding of the upper back due to weight being too heavy and or lowering bar to fast. Fix by reducing weight and or slowing down and controlling the lowering of the bar