Bent-over Row - Back (WRONG-RIGHT)

The bent-over row is a popular exercise that primarily targets the muscles of your back, particularly the latissimus dorsi or lats. It is an effective compound movement that also engages other muscles including the rhomboids, middle trapezius, rear deltoids, biceps, and forearms. This exercise can help to improve your posture, strengthen your upper back, and enhance overall upper body strength. The bent-over row can be performed with various equipment such as dumbbells, barbells, or resistance bands. To execute the exercise, you typically start by standing with your feet shoulder-width apart and grabbing the weights in both hands. Hinge forward at the hips, keeping your back straight and core engaged. Your knees should be slightly bent to maintain stability. As you lower your upper body, aim to keep your chest up and your gaze directed forward. Initiate the movement by retracting your shoulder blades and pulling the weights towards your lower chest or upper abdomen. Focus on squeezing your back muscles throughout the entire range of motion. Avoid using excessive momentum or rounding your back excessively, as this can lead to improper form and potential injury. To enhance the effectiveness of the bent-over row and prevent muscle imbalances, it's important to perform the exercise with proper technique. By engaging your core muscles and maintaining a neutral spine throughout the movement, you can ensure that your back is properly supported and protected. Remember, it is essential to consult a fitness professional before incorporating any new exercises into your routine to determine the appropriate weight, number of reps, and set range based on your fitness level and goals.

Instructions

• Start by standing with your feet shoulder-width apart and your knees slightly bent.
• Hold a dumbbell in each hand with your palms facing towards your body.
• Bend forward at your hips, keeping your back straight and parallel to the floor. Your torso should be almost parallel to the ground.
• Engage your core and squeeze your shoulder blades together as you pull the dumbbells towards your chest. Your elbows should be pointing straight back.
• Pause for a moment and then slowly lower the dumbbells back to the starting position.
• Repeat for the desired number of repetitions.
• To ensure proper form, avoid using momentum to swing the weights and focus on using your back muscles to perform the movement.
• Remember to keep your neck neutral and avoid rounding your back during the exercise.

Tips & Tricks

• Focus on maintaining good posture throughout the exercise, keeping your back straight and your core engaged.
• Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
• Keep your shoulder blades squeezed together throughout the movement to target your back muscles effectively.
• Avoid using momentum to lift the weight by using slow and controlled movements.
• Exhale as you pull the weight towards your body and inhale as you lower it back down.
• Ensure that your wrists are straight and your grip is secure on the bar or dumbbells.
• For variation, try performing the exercise using different hand grips like underhand, overhand, or wide grip.
• To prevent strain on your lower back, engage your glutes and avoid rounding your shoulders forward.
• Include bent-over rows in your workout routine at least twice a week to see noticeable improvements in your back strength.
• Consult with a professional trainer to ensure correct execution and to help you progress effectively.