Bent Over Row – How To Do The Bent Over Row

Bent Over Row – How to do the Bent Over Row to improve back strength fast

Introduction -Bent Over Row

The one arm dumbbell bent-over-row, simply known as the bent over row, works the muscle group Latissimus Dorsi.  The Latissimus Dorsi is located on the back, and is a good exercise to increase the overall strength and size of your upper body.  When doing this exercise, be safe and make sure to use correct form to prevent painful injuries to the back.

How to – Bent Over Row

In order to do the bent over row, you’ll need to use a weight bench in order to brace one half of your body.  Also, find a dumbbell with a weight that you are comfortable with.   Choosing the correct weight is important because using too heavy of a weight can adversely affect form, causing training progress to slow.  Form takes precedence over weight when trying to increase muscle size and strength.

• Start with the weight on the ground next to the weight bench.  Line yourself up alongside the bench, with one knee and one arm resting on the top as a way to brace yourself
• Make sure your back is parallel with the ground when doing this exercise.  Facing a mirror can help you monitor that you’re keeping your back parallel and that you’re using good form.
• With your arm extended, slowly pull the weight up maintaining control of the weight for the whole lift.
• Lift the weight up until your humerus is at the same level as your back.  Watching a mirror to make sure your back is level and your elbow is making it all the way level with your back.
• Squeeze the muscles at the top of the lift, engaging them fully.  Feeling when the dumbbell comes into contact with your ribs is a good gauge of when you should squeeze the muscle.
• Then, slowly lower the weight back down, extending your arm.
• If you find you are unable to maintain good form for the entire lift, switch to a lighter weight before finishing the set.  You’ll see better growth over time by not allowing form to slack.

Remember -Bent Over Row

Your shoulder may move around, but make sure you are not rotating your torso throughout the lift.  Trying to “throw” the weight by doing this up may make it easier to do heavier weights, but won’t give you the same results as controlling the weight and finding a weight that you can do for the duration of the set.