Bend-Over Row
is a resistance training for building muscle size and strength on the upper back. It is a compound movement that utilise several muscles to perform the exercise. However you will also need to use your lower body muscles – core, gluts, hamstring, erector spinal (back) to maintain its position. Beyond that this exercise is another way to strengthen and build proper form especially deadlift and bench press. One of a good training tool for powerlifters, combat athletes and tactical athletes (military, first responder, law enforcement) as it builds and strengthen your posterior muscles.
Set up
- Stand with your hip-width apart, bend your knees slightly and bring your body forward over the bar.
- Grasp the bar with overhand grip.
- Slight the bar below your knees while keeping your spine straight and stationery.
Execution
- Pull the bar towards your belly button, with elbows back and close. Squeeze your scapula (shoulder blade) at the top.
- Slowly lower the bar down below your knees and repeat.
Muscles involved
- Latisidorsi
- Rhomboids
- Scapular stabiliser
- Forearms
Common mistakes
- Unable to maintain a neutral spine
- Inability to hip hinge
- Rounded shoulders
- Using too much body momentum while pulling the bar towards the torso.