1. Bending Over For a Stronger and More Developed Back
If you're into weightlifting, one of the favorite areas of most bodybuilders is the latissimus dorsi muscles, better known as "lats". These are the long muscles that run from under your armpits to your sides and, when built up, give you that coveted "V" look most bodybuilders aspire to. One of the best exercises to achieve this goal is the bent-over row. This movement incorporates weights and a rowing motion to really whip those lats into shape.
2. Variety is The Spice of Bent-Over Rows
There's more than one way to do a bent-over row. You can use either a barbell or a dumbbell. With a barbell, you will stand with feet about shoulder-width apart, bend over to about a 45-degree angle, grip the barbell in both hands and lift it toward your torso, keeping your elbows close to your body. Do one-handed bent-over rows with a dumbbell. Stand beside a workout bench and put one knee on the bench. Bend over and support yourself on one arm with your hand flat on the bench. Grip the dumbbell in the other hand and pull it toward your shoulder, elbow again close to your body.
3. An Exercise That Does It All
Bent-over rows are generally considered one of the all-around best exercises. The movement calls many muscles into play. Not only are you working those lats, you're also working your middle and lower back. You're also using your biceps and shoulders. Bent-over rows strengthen the lower back and your core because you'll need to tighten those abdominals to balance yourself while bent over. It's a great exercise to improve posture and rounded shoulders.
4. When Bent-Over Rows Might Not Be Your Friend
Unfortunately, bent-over rows may not be for everyone. If you suffer from any lower back pain or back problems, this exercise is likely not for you. The best choice for you would be to visit a chiropractor or physical therapist who can get you on a back-strengthening program that does not include bent-over rows. Quite possibly, you may one day have all the strength behind you that you need to do bent-over rows.
5. Carry the Benefits Outside the Gym
Jerry Seinfeld once wondered why people lift weights, since, he said, building huge muscles really had no benefit in daily living. Funny stuff, but not entirely true. The bent-over row is considered a functional exercise in that it builds many of the muscles, particularly of the back, that we would use in many daily activities, including lifting and carrying. Some occupations like nurse or car mechanic spends a lot of time bending over and a regular exercise program incorporating bent-over rows would be beneficial to those workers.
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