Read more about them below. The 8 Best Dumbbell Row Variations to Build a Stronger Back, LIVESTRONG.com may earn compensation through affiliate links in this story. As its an iso-lateral movement, your core needs to work extra hard to stabilize your body, leading to greater core strength and improved balance. This stance is slightly narrower than the one used for traditional barbell rows; for some it's their conventional deadlift stance. We participate in the Amazon Services LLC Associates Program, an affiliate advertising program in which we earn advertising fees by linking to Amazon and affiliated sites. Your lower back and spine tend to follow your eyes. Luckily, there are many alternatives to barbell row that can be performed instead of the barbell row. The reverse grip barbell row can be used to build size and strength in both the lower and upper back. When it comes to following a heavy back workout routine, you can do reverse grip barbell rows along with other exercises including low pulley rows, one-arm dumbbell rows, and standing T-bar rows. Using a reverse grip places more emphasis on the upper-back muscles. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! A thick,muscularback is one of the most beneficial things you can do for your body. Grab the dumbbells with both hands and place your chest against the bench press. Take a breath and create tension in your core. Hold onto the barbell with an overhand shoulder-width grip. Related Article -Effective T-Bar Row Alternative Exercises. Jefit offers the bestadvanced strength tracking & planning app. Place your hands on the bar using an underhand grip (reverse grip). is the most active during these movements. . The middle traps and rhomboids help retract your shoulder blades, creating shoulder stability. Grab barbell with an underhand grip just wider than shoulder-width apart. Likewise, make sure you do not push your elbows away from your torso and always keep them close to your body. A powerful hip hinge is helpful for many sports such as football, basketball, wrestling, and many more. Bracing your core during these alternative barbell row exercises helps you maintain a straight spine throughout the movement. sandbag bent over row mixed grip revo kneeing tricep extension Wednesday 07.06.2023: pipeline. Put two dumbbells on the floor under the bench. This movement strengthens your back which acts as a platform for enabling you to work your other muscles even harder because you have the necessary stability. Pick up the dumbbells and retract the scapula (shoulder blades). Keep your torso stationary throughout the row. Such as a barbell, single or a pair of dumbbells or on various strength machines. For example, you plan to perform barbell rows with free weights, as well as exercises in blocks, pull up, then the priority will be built as follows: So pull-ups will always come first, if necessary, followed by barbell rows with free weights, followed by machines and isolation exercises. Brace your core and think about keeping your back completely flat. Take hold of the t-bar handles with an overhand grip. Slowly head back to the start and complete your reps. This product is not intended to diagnose, treat, cure, or prevent any disease. Pause at the top of the movement. The. The abdominal muscles work statically, that is, they support the spine in the correct position. By changing the hand position on the barbell, you increase the activation of your biceps and shift the focus to your lower lats. Hold both sides of the band using a neutral grip. Learn More -How Long Do Resistance Bands Last? Also, the biceps femoris is subjected to isometric tension. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. Use smaller plates such as 25lbs, rather than the 45lb plates. Muscles worked: traps, shoulders, chest, lats, rhomboids, biceps, erector spinae. While inhaling in the negative phase, slowly straighten your elbows and lower your arms to the starting position. They target the middle back as well, but are forgiving to the lats; working the traps (trapezius muscles) instead. The barbell row is a fantastic upper body movement to develop the back. Avoid working with weights with which you are not comfortable with and which do not allow you to maintain the correct form and technique. How To Perform Reverse Grip Bent Over Rows Correctly by Kris Gethin. The bar does not have to touch your body for a rep to count; instead focus on ensuring the proper muscles are firing. Your information has been successfully processed! Defining Difference: The reverse-grip (supine) barbell row was the version favored by six-time Mr. Olympia Dorian Yates, owner of one of the most insanely thick backs ever, in his competitive heyday. Both of these exercises are equally great. You can use Reverse Grip Bent Over Barbell Row in training as antagonists: back chest, and synergists: back biceps. But if you want to get all the muscle-building benefits of this exercise, you need to nail your form first. Reverse Grip Bent-Over Rows are known as the king of back exercises because you can feel the exercise attacking your muscles efficiently. The 5 Best Exercises to Do if You Havent Worked Out in a While, 5 Mistakes That Make Rear Delt Raises Less Effective (and How to Fix Them), 5 Dumbbell Row Mistakes That Make Back Workouts Less Effective. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), A Healthy Approach to Eating Eggs for Bodybuilders and Athletes, 7 Low-Calorie Snacks for Fitness Enthusiasts, Sick of Smoothies? Lean back slowly and straighten the arms and body. Stephanie graduated from the University of Western Ontario with an Honours Specialization BA in Kinesiology. Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Maintain a slight bend in the knees. He is the author of TBC30: 6 Steps to a Stronger, Healthier You. When you do a dumbbell bent-over row with good form, your TA helps keep your upper-body stable and secure in the bent-over position. This would be considered either a lat pulldown, chin-up, or pull-up as a few examples. This is mainly because you can load the barbell with heavy weight, and as its a compound movement, it hits multiple muscles at once. Push Press x 6-10 reps. Clean your dumbbells onto your shoulders, palms facing in. As the movement is bodyweight, you can adjust the angle of your body to increase or decrease the difficulty with ease. On the other hand, rows target your back using a horizontal pulling motion. Lean forward by hinging at the hips. Here's another thing that people of all levels often mess up they row the weights to their armpits rather than to their waists, according to Araujo. Share your successes, stories, advice, and tips so you learn and grow together. The reverse-grip bent-over row is a compound exercise used to build strength and size in both the lower and upper back. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Repeat the movement for 3 sets of 10-12 reps. For best results, look to add a rowing option mentioned here as well as a vertical pulling exercise. Maintain muscle tension for a couple of seconds. (A) Dip at the knees and use your legs to help (B) press your . However, sometimes itsimpossible to perform the movement due to not having the room, no equipment, or injury. The lats are heavily recruited during all the alternative barbell row exercises mentioned in this guide. https://www.yourhousefitness.com/personal-trainers/stephanie-zaban. Pull the band towards your body, bending your elbows. Instead, focus on developing a perfect movement pattern first. However, sometimes its not possible to perform this exercise. Seated cable rows look incredibly similar to the barbell row movement, with one exception, youre sitting upright rather than being in a bent-over position. Get into the same starting position as the Dumbbell Row Bent Over. Stephanie Zaban is a Registered Kinesiologist from the College of Kinesiologists of Ontario. Step 1 Set Up Stand upright with your feet under your hips and a barbell in your hands. It is thought to target the biceps and lats a bit more directly than overhand barbell rows. Strengthens the deep stabilizing muscles that support the spine in the correct position, corrects posture. We wish you great success in reaching your health and fitness goals! The middle traps and rhomboids help retract your shoulder blades, creating shoulder stability. A benefit to this barbell row alternative is it doesnt place much stress on the lower back, whereas the barbell row puts a lot of stress on the back muscles. Try out different dumbbell row variations, Araujo says. Push your hips back and soften your knees to lean your torso forward until it's nearly parallel with the ground and your weight is centered in your heels. Adding the barbell row or any of its substitutes to your workout has significant benefits that your body will thank you for. Stand with feet shoulder-width apart. Keeping your lower back naturally arched and shoulders back, bend at your hips and knees, and lower your torso until it is almost parallel to the floor. Theyre the biggest muscle in the upper body, so. Take the starting position: tilt your torso forward horizontally to the floor or slightly higher, depending on the flexibility of the muscles of the back of the thighs, bend your knees slightly. One of the many great things about this exercise is it can be performed with a variety of equipment. "A lot of people tend to dip their chest and back down and up with each rep, using momentum instead of muscles to move the dumbbells," she says. Slowly lift the weight towards your body while keeping your elbows in. Activity Dumbbell Workout Body Part Back Holding a dumbbell in each hand, stand with feet hip-width apart and knees bent slightly. Ive found the exercise to have massive lat activation due to the dumbbells allowing you to move through a huge range of motion. It has a high risk of injury, since when working with a lot of weight, especially with the wrong technique, there is a high risk of injuring the spine. Keep your core and spine stable as you reverse the motion, extending your arms to lower the dumbbells so that they hang by your knees. Dumbbell Bent Over Row Videos It is an excellent compound barbell lifts for building sweeping lower lats and thick, beefy traps. Straighten your arms and place yourself at a 45-degree angle (lower if this is too easy). Muscles Targeted: Reverse grip bent over rows target the middle back in addition to the biceps, the shoulders and the lats (latissimus dorsi) which are the muscles that are adjacent to the pectorals, under the armpits. Thanks for watching, guys. The lats are heavily recruited during all the alternative barbell row exercises mentioned in this guide. The barbell row is a fantastic upper body movement to develop the back. A sign you're not quite nailing your form? The two option when using a barbell are a traditional bent-over row (seen above) as well as a reverse grip (seen below). Im a massive fan of this movement as it requires plenty of core activation and is an easy movement to perform in most gyms. Hold the opposite end of the resistance band and step backward to create tension in the band. It is acceptable to start with only the barbell itself. It can be performed almost anywhere, all you need is a door or solid frame to attach the band to, and youre good to go. This setup is not necessarily optimized for power, but for strengthening weaker back and arm muscles and giving you improved definition and endurance (depending on the number of repetitions). sandbag bent over row overhand grip barbell shoulder press pulse barbell shoulder press . Even though the barbell row and its alternatives are primarily back exercises, they involve the shoulders, and theposterior deltoidis the most active during these movements. Learn more about our affiliate and product review process. This inverted barbell row alternative is agreatbodyweight movement that doesnt require much equipment. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of a360media Fitness & Health Network. Initiate the pull by flexing the lats and pulling your elbows back. Learn more at www.KAGEDMUSCLE.com. Read Also -Best Adjustable Weight Benches. All rights reserved. The band is easier at the beginning of the movement and becomes more difficult as you pull the band closer to your body. 11 Best Barbell Row Alternative Exercises, Benefits Of Substitute Exercises Over Barbell Rows. This 'Ninja Warrior' Will Help You Master Your First Pullup, Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete, Caesar Bacarella Is Building a Fitness Empire at Full Speed, Whitney Jones Can Break, But Can Never Be Broken, Yarishna Ayala Shares Advice for Future Wellness Division Competitors, The 'Dos' and 'Donts' of Bill Gillespies Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram. "When you squeeze your shoulder blades together, you pull with your back instead of your arms, giving the right muscles the attention they need.". Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats, Shoulders Equipment: Barbells or Dumbbells Why This Exercise is Important: Rowing is one of the most efficient and effective exercises you can do for developing your back muscles. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. All Rights Reserved. The Dumbbell Bent Over Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. By focusing on one side at a time, you also build even strength across your body, preventing muscle imbalances. Complete your set and repeat on the opposite arm. This is a nice, supported training option that can be performed with a barbell, dumbbells or kettlebells. The only reverse-grip bent-over row equipment that you really need is the following: barbell. Have your feet about hip-width apart. Activity Dumbbell Workout Body Part Back, Abs and Arms Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other. As the movement is bodyweight, you can adjust the angle of your body to increase or decrease the difficulty with ease. Is Nick Walker Destined to Become Mr. Olympia? Select a resistance band and loop it around a solid frame, post, door handle, etc. *These statements have not been evaluated by the Food and Drug Administration. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. Slowly return to the beginning and finish your set. Start with your arms fully extended, allowing the barbell to hang at about mid-shin level. First you need to figure out who can use the Reverse Grip Bent Over Barbell Row in their workouts. The Reverse Grip Bent Over Row will bring the dumbbells to the front of the body instead of at the side, and your palms will be facing away from the body. And when training synergists: 3-4 exercises are performed for the back, for example, the ones listed above, and 2 isolating . Maintain a natural arch in the lower back. While keeping your body straight, lift yourself towards the barbell until your chest touches it. Proceed to perform the Dumbbell Row Bent Over with one side of the body for 3 sets of 10-12 reps. Repeat the movement of the other side. Yates was known to use this row variation to . Using a reverse grip places more emphasis on the upper-back muscles. Slowly complete the negative part of the movement. This is excellent for building lower-back strength and stability. 281 Share 75K views 9 years ago The reverse grip dumbbell bent over row is a great back exercise for your lats and biceps. Not only does it help decrease the risk of injury, but it creates a stable platform thatll help all of your other lifts. Retract the shoulder blades, pull the dumbbell up to your mid-section, and slowly lower. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"22e7b":{"name":"Main Accent","parent":-1},"a399f":{"name":"Accent Lighter","parent":"22e7b","lock":{"lightness":1,"saturation":1}},"8e7a3":{"name":"Accent Darker","parent":"22e7b","lock":{"saturation":0}}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"22e7b":{"val":"rgb(64, 102, 174)","hsl":{"h":219,"s":0.46,"l":0.46,"a":1}},"a399f":{"val":"rgb(234, 237, 241)","hsl_parent_dependency":{"h":214,"s":0.2,"l":0.93,"a":1}},"8e7a3":{"val":"rgb(0, 24, 56)","hsl_parent_dependency":{"h":214,"s":1,"l":0.1,"a":1}}},"gradients":[]},"original":{"colors":{"22e7b":{"val":"rgb(64, 102, 174)","hsl":{"h":219,"s":0.46,"l":0.46,"a":1}},"a399f":{"val":"rgb(234, 237, 241)","hsl_parent_dependency":{"h":214,"s":0.2,"l":0.93,"a":1}},"8e7a3":{"val":"rgb(0, 24, 56)","hsl_parent_dependency":{"h":214,"s":1,"l":0.1,"a":1}}},"gradients":[]}}]}__CONFIG_colors_palette__, 11 Barbell Row Alternatives (Best Bent Over Row Substitutes). Place the barbell on the floor with a suitable working weight. "If you feel your hips start to creep forward, you can do your rows in front of a wall and keep your butt back, touching the wall the entire time," she suggests. Hopefully youll try one or a few of these training option in your next strength training program. Bent-Over Row (Reverse Grip) The only difference with this and our first exercise is the way you grip the bar. Step 2: Master the Starting Position Bend your knees slightly and squat down to move your torso forward. Secure a barbell on a squat rack or power rack frame. This is where the reverse grip comes in grab the bar with a double-underhand grip; your palms. All Rights Reserved. Dramatic Effects of High Blood Sugar on Exercise, Five Proven Exercise Strategies to Improve Mood and Anxiety. Pull the dumbbells up, toward the sides of your chest, or beside the bottom of your rib cage on an exhale. Hydration Calculator How Much Water Do You Need To Drink? Loop a resistance band around a frame at roughly shoulder height. The posterior bundles of the deltoid muscle. The TRX is one of the most versatile pieces of equipment you can have in your home gym. In short, the barbell tracks like a reverse flat bench press.Approach the bar with a hip-width stance. Copyright 2023 Tiger Fitness. The biceps are small muscles, but growing them takes time,. Pull ups target the lats using a vertical pulling motion. The biceps are a secondary muscle group worked during these barbell row alternatives. Which Exercises Will Help Reduce My Big Breast Size. Even though the barbell bent-over row alternatives are upper body exercises, they do engage your legs. 1 Bent Over Row- 4x12. MTS Creapure German Creatine | IN STOCK NOW. Nick Bare's Transformation from Army Ranger to Ultramarathoner to Entrep How to Dominate Your Memorial Day BackYard Cornhole Competition, These Indy 500 Winners Train Year-Round to Cross the Finish Line First, Top Father's Day Gear Picks for Every Dad, Heres a Shoe that Can Do the Walking for You (Sort of). Your torso will be more upright for Yates rows compared to traditional barbell rows.Too much forward lean can place excessive torque on your lower back. Vary this setup, if you wish, with regard to your goals and the weight being used. Whats More Important for Weight Loss: Exercise or Diet? Move until the weights are just past your torso. The . Similar to barbell rows the bar will not touch the ground after every rep; this keeps tension on the lats and forces as isometric contraction of the back to stabilize the torso.Before beginning the Yates row, or any row for that matter, ensure your neck remains in-line with the rest of your body for the duration of each set. Leave them in the comments below so Kris and the team at KM can get back to you. Stand in front of the bar with your feet shoulder-width apart. Keep the elbows tight to the back and draw your shoulder blades together as you perform the Dumbbell Row Bent Over. Place your left arm and left leg on the bench keeping your body in a straight position horizontally. Ive found this movement to be somewhat challenging, especially when I place it at the end of my workout. Add them to your workout and take your back development to the next level. The reverse grip bent over rows are great because they allow you to tuck your elbows in close to your body allowing you to both keep your joints free from injury and move heavy weights to help stimulate muscle growth. And if you want to make the exercise even more challenging, she recommends you try rowing one arm at time to isolate each side of your back. Many people argue the barbell row is more effective for overall back development; however, I feel the t-bar row gives one hell of a lat focused pump. ShapeFit.com is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. Russian Twists Core Exercise Guide with Photos, Jump Squats Quadriceps Exercise Guide with Photos, Stiff-Legged Dumbbell Deadlifts Lower Back Exercise Guide, Squirm Crunch Core Exercise Guide with Photos, Weight Loss Stories Priyanka Lost 13 Pounds in 12 Months, How To Use Sprint Training Workouts for Fat Loss. One of the best exercises you can perform is the TRX strap row. Many of the exercises on this list remove some of the stress on your lower back. Concentrate on high-quality muscle work and do not allow auxiliary movements and the help of other muscles. "Focus on keeping your back flat and in place and only keep leaning forward as long as you can maintain that.". Brace your core and draw your shoulder blades back while lifting the barbell towards your chest. If youre bending over during an exercise, the spinal muscles will be working overtime to help stabilize your body. The reverse-grip barbell row builds strength in the back, shoulders, arms, and core. Grab a barbell, load some weight on, and place the barbell down in front of you. You can unsubscribe at anytime. Lift the dumbbells towards the bench and squeeze your lats at the top of the movement. Following these tips when performing the Dumbbell Row Bent Over will allow you to reap all of the benefits of this exercise! Exercise Instructions: While holding a barbell, carefully bend forward at your waist so that your chest is leaning forward over your feet. It is a simple movement to learn that has many benefits. At the top of the row do not let your shoulders slouch. Be sure to keep your head up, back flat and your shoulders back throughout this exercise to keep your back in a secure and stable position. Step 1: Secure Your Grip Stand upright and grab a Barbell with a supinated grip, so your palms are facing up. With a reverse grip, a large load falls on the biceps of the shoulder. The single-arm row is one of the most effective exercises for developing muscle in the lats. Place your feet hip-width with a slight bend in the knees. Its unilateral nature ensures you dont develop any muscular imbalances and increases your cores activation. Calories Per Day Calculator How Many Calories Do You Need? They help maintain any bent-over position you have during these alternatives. The movement makes an excellent finisher for the end of your workout. Step backward, creating tension in the band. Keep elbows tight to sides and squeeze shoulder blades together. The Yates row was popularized by & named after 6x Olympia winner Dorian Yates. Thank you for signing up. Hinge at the hips until your chest is parallel with the floor and your back is flat. By providing an extensive exercise library, you can pick and choose your program according to yourgoals. Theirworkout log apphelps you meet yourfitness goals. The t-bar row is one of the most popular alternatives to barbell row. Since this is a basic multi-joint exercise that requires stabilization in a horizontal position, that is, the core muscles must be strong, only trained people can perform it. Like the barbell row, the seated cable row recruits the lats and biceps to move the weight. Trapezius muscles middle and lower part. In this guide, youll discover 11 of the best barbell row alternative exercises, their benefits, and how to do them. 1.8K 221K views 5 years ago How To Perform Reverse Grip Bent Over Rows Correctly by Kris Gethin. Its an excellent alternative to the barbell row as it massively engages the lats, biceps, and forearms without placing stress on the lower back. Its an excellent upper back developer, building muscle and strength. This alternative to barbell row removes the stress on the lower back. Not only is it a great workout, but it's also fun and easy to do. Its classed as an isolation movement so that you can focus your efforts entirely on the back muscles. Instead of an overhand grip, switch to an underhand grip (or supinated grip). Next, lift or row the barbell up close to your stomach area. I recommend adding both to your workout routine for maximum results. Return to the beginning in a controlled manner. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. Reverse grip bent over rows, also known as reverse barbell rows or Yates rows (for Dorian Yates), are an intermediate level back exercise. Kneel on the floor (in a lunge-like position). This will be narrower than the one used for traditional barbell rows. You have now performed the Dumbbell Bent Over Row! So grab your barbell, and let's get started! Muscles Targeted: The squirm crunch exercise targets your entire core area without the need to, Name: Priyanka Age: 30 Family Status: Married with 1 child. This isolates the muscles used in performing the exercises and works them more individually. soft box step up + reverse lunge deadball combo squat curl + press sumo squat pulses It is an effective basic exercise that provides a powerful anabolic boost to the development of all muscles in the body. The core is often the name given to all of the muscles in your mid-section, and these include your abs, obliques, and transverse abdominis. Bend your knees and squat down with your back straight, grasping the barbell with a reverse grip from below along the width of the shoulder joints. Occupation: Programmer Hometown: Delhi, India, Before we get started with our discussion on sprinting for fat loss I would like, Im 18 years old and I currently weigh 165 pounds at a height of 62., You can have absolutely anything you want in life. The movement makes an excellent finisher for the end of your workout. Youll develop a thicker upper back and improved posture by building both of these muscles. The bent-over dumbbell row is a foundational strength training move that targets your back, shoulders, arms and core. It is an advanced row variation. Lead with this movement, Araujo says. How Can I Remove Loose Skin After Losing Weight? more weight, sets, or reps, decreased rest period, improved rep quality, etc) but strive to improve every time you walk in to the gym. And how to do it correctly, what are the pros and cons of this technique we will find out further. The muscles involved in the Dumbbell Bent Over Row include: The Dumbbell Bent Over Row is a popular exercise because of its benefits! Set a bench to 45-degrees and select a set of dumbbells. Place a flat bench onto two elevated steps. This alternative to barbell row removes the stress on the lower backentirely due to the supported nature of the movement. Continue to perform the Dumbbell Bent Over Row as usual for 3 sets of 10-12 reps. Sign up to get the latest articles & podcast on fitness, nutrition, lifestyle, health and wellness. The two option when using a barbell are a traditional bent-over row (seen above) as well as a reverse grip (seen below). Slightly tilt your hips in to help engage your core and keep your back flat. One arm dumbbell rows allow you to vary your torso-hip ratio, which is strictly 45 degrees for the barbell row, and focus on the sides of your back because you can use one arm at a time. We hate spam! Evidence Based Reverse Grip Row: Muscles Worked, How-To, Benefits, and Alternatives Do you want to build a thicker, stronger, wider upper back with reverse grip bent-over barbell rows? Keep your elbows close to your sides. 3,000 likes, 50 comments - heather caudill (@heathercfit) on Instagram: "Back + Shoulders. Lets take a look at a how you can continue to build a good base level of strength with some additional training options for rowing exercises. Doing your rows with your chest on an incline bench can give you a little extra support, while isolating your back muscles. Return your arms to the starting position and repeat the movement. If you want to develop thickness in your lats, this is one of the best exercises around to do the job. The Dumbbell Bent Over Row requires the use of Dumbbells. Reverse-Grip Row. Each alternative is effective at developing muscle and strength in your upper body. The barbell bent over row is a horizontal pulling exercise done from a bent over position via a hip hinge. Draw the arms up towards the bench, squeezing the lats together. Leading with your shoulder blades also helps prevent scrunching your muscles around your neck like your upper traps. Progression can take a variety of forms (e.g. Pull the band down towards your lower stomach and hold. The Dumbbell Bent Over Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back, as well as the biceps. Related Article -8 Cheap Adjustable Dumbbells. Develops flexibility of the hip joints and elasticity of the hamstrings. Our supportive online community is the best place to connect with other Garage Gym owners. using a Landmine set-up) or some gyms may have a seated or prone machine version of the exercise. eval(targ+".location='"+selObj.options[selObj.selectedIndex].value+"'"); This movement is tougher than you might think; dont overload the weight, to begin with. After completing the approach, bend your knees, as in squats, and with a flat back, lower the barbell to the floor. Return the barbell back down to the starting position and repeat. Barbell Bent-Over Row. ALL RIGHTS RESERVED. Hinge from the hips, so your body is 45-degrees to the floor. View our extensivedatabase of exercise guidesfor a comprehensive list of exercises that target the back. Grab the handles with both hands and create tension in the cable. Tighten your abdominal muscles almost like you're bracing your gut for a punch, she suggests. In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto. -KMWorkouts for muscle building: https://www.youtube.com/playlist?list=PLrP956kRpE85bqXYdcKmfUYJM9j5WCVJCHealthy Recipes: https://www.youtube.com/playlist?list=PLrP956kRpE85k9tfkaGlEEzSQ3Zv2Xo1IWorkouts for women: https://www.youtube.com/playlist?list=PLrP956kRpE87Pd8EKGyj0SXckSKMvYXlzHow to be successful: https://www.youtube.com/playlist?list=PLrP956kRpE84zG3GBEarht7cFxHzdIBSkEverything you want to know about supplements: https://www.youtube.com/playlist?list=PLrP956kRpE85j0IxcN8iOLLk-O0q9bjTjKAGEDMUSCLEFacebook https://www.facebook.com/Kaged-Muscle-Supplements-825389904169567/timeline/Instagram: https://instagram.com/kagedmusclesuppshttps://twitter.com/kagedmusclellcKRIS GETHINFacebook: https://www.facebook.com/krisgethinInstagram: https://instagram.com/krisgethinTwitter: https://twitter.com/kagedmuscleGet my FREE Muscle Mass guide: http://www.kagedmuscle.com/kris-gethins-17-step-guide-to-mass/ This free-weight barbell exercise works the entire back, and more. Muscles Targeted: Reverse grip bent over rows target the middle back in addition to the biceps, the shoulders and the lats (latissimus dorsi) which are the muscles that are adjacent to the pectorals, under the armpits.. Grab barbell with an underhand grip just wider than shoulder-width apart. Let the arms hang naturally. Hold the dumbbell in one hand, and on the opposite side of the body, place your knee and hand on the bench. The reverse grip also means that you will feel the movement working your biceps pretty hard as well. 02. That way, you target both the muscles in the middle back and your sides.". That's 1 rep. Repeat. Exercise Instructions: While holding a barbell, carefully bend forward at your waist so that your chest is leaning forward over your feet. The Dumbbell Bent Over Row engages many muscles in the upper body. You simply need to understand how. Your email address will never be sold or shared with anyone. Not only is the movement a fantastic exercise to conquer, but it helps develop impressive strength in your upper body. Effective T-Bar Row Alternative Exercises. While keeping your feet planted rigid, hinge your torso forward to roughly a 30 degree angle while maintaining a slight knee bend . Many people also tend to over row they go too far. Simultaneously raise both arms so that your wrists slide against the ribs. This makes it an ideal movement for anybody suffering from a lower back injury. Rise up with your back straight, lifting the barbell off the floor and straightening completely. The movement feels similar to a bent-over row but without any stress on the lower back. To develop the mass, the exercise must be performed 3-4 sets of 8-12 reps. Pull the resistance band up towards the chest. The slightly higher placement of the resistance band works your lats from a different angle and targets the lats precisely. 250 Wellington St W #129Toronto, ON M5V 3P6info@yourhousefitness.com(905) 808-6533, PRIVACY POLICY | TERMS AND CONDITIONS OF USE. Reverse Grip Barbell Rows Benefits The main points to remember when performing the Dumbbell Bent Over Row include: Draw the shoulder blades together as you perform the movement. Andrew White is the co-founder of Garage Gym Pro. The core is often the name given to all of the muscles in your mid-section. Build a Strong Functional Core with these 3 Exercises, advanced strength tracking & planning app, Weak Gluteus Medius? If this is your first time performing the exercise, pick a conservative weight you can safely lift for 8-12 repetitions. Without moving your torso, pull the bar to your upper abs. This barbell row substitute for bent-over rows is more lower-back friendly but still requires you to maintain a neutral spine to prevent injuries. Calorie Intake Calculator Calculate Your Daily Calorie Needs, Bench Press Calculator Test Your Upper Body Strength, Diseases and Vitamins Calculator Find a Vitamin Deficiency. That is, when gripping from below, the synergistic muscles will turn on more strongly and remove some of the load from the back. You can also use your own bodyweight as seen in this inverted row exercise. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. In fact, when performed with a slightly more upright torso (somewhere around 30 degrees), this exercise is often called the Yates row. Verywell / Ben Goldstein. Drawing your shoulder blades together as you row also helps activate your rear shoulder muscles (your posterior deltoids). Exercise Profile Target Muscle Group Upper Back Exercise Type Strength Equipment Required Dumbbell Mechanics Compound Force Type Pull Experience Level Intermediate Secondary Muscles Biceps, Lats, Shoulders Target Muscle Group Upper Back Reverse Grip Bent-Over Dumbbell Row Instructions What are the benefits of bent over rows? controls the elbow flexion required to draw the barbell, dumbbell, or any weight up toward your chest. Whats a Good Training Routine To Keep a Hour Glass Figure? The bent-over row exercise is a staple in many strength training programs. Bracing your core during these alternative barbell row exercises helps you maintain a straight spine throughout the movement. Not suitable for beginners, as untrained core muscles cannot cope with the load on the back in a horizontal position. Things To Avoid: Only use weights that you can handle at all times. This helps increase your range of motion, giving you more lat activation. Keep your hands free with the barbell. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! Do not allow momentum to make the movement easier unless you are performing an advanced technique like forced reps. Avoid rocking back during the pulling portion of the exercise otherwise the emphasis will move off the lats and on to the lower back.Keep the Lower Back Neutral - Brace your abdominals for impact, as if you're about to get punched. Keep your knees bent and your feet just beyond shoulder width apart. Draw the elbows back and bring the handles towards your chest.