Inclined Rows: Proper Form and Strength Tips Guide and Video

Your legs and your arms. Those are probably the muscle groups you think about the most when you hit the gym.

But working your back muscles is just as important, if not more so, than strengthening your limbs. After all, your back is the center of your body. It's where your power comes from.

If you want to build this all-important muscle group, you should know the incline row. This exercise works the core muscles of the back, increasing your strength and stability.

Wondering how to do bent over rows? You have come to the right place.

What is a skewed row?

The bent over row is a weight-based workout designed to help build back and core strength. This exercise is known as a compound movement, meaning it targets multiple muscle groups at the same time.

Specifically, when you do a bent over row, your:

• biceps
• trapeziums
• rhomboids
• Rear deltoids
• Latissimus dorsi (lats)

In short, bent-over rows work the entire back, with the added benefit of engaging the biceps.

Why should I add incline rows to my workout?

There's no shortage of reasons to include this exercise in your gym routine. To prove our point, let's look at some of the most valuable benefits of bent over rows.

They build strength and muscle mass

Most exercises help increase muscle growth and strength, but the incline row is especially effective. With so many muscles involved, bent-over rows encourage a higher rate of muscle hypertrophy (growth) throughout the body. At the end of the day, you won't just feel stronger look at stronger

They can help prevent injuries

If you frequently incorporate bent-over rows into your workout routine, you can increase spinal stability. A strong back improves posture and makes you more resistant to back injuries.

Best of all, this benefit doesn't just apply to acute injuries. According to a recent analysis, exercises like bent over rows can help relieve chronic back pain.

They have a Functional Application

Leaning over the rows, the everyday movement of picking something up from the ground is reflected. By strengthening the right muscles and learning proper form for that movement, you can lift heavy objects safely and more easily.

Also, the incline row is a great cross-training exercise to help develop "pulling strength." Because you use the same muscle groups in many sports and other gym exercises, each rep will improve your performance in all types of activity.

They are comfortable

Looking for another reason to love leaning over rows? You can exercise anywhere. All you need is a pair of dumbbells (or a barbell) and a few feet, and you can burn calories to burn calories and build muscle.

Learn how to do bent over rows

Wherever you do bent over rows, you need to do them straight to avoid injury and enjoy the full benefits. Here's what to do:

• Step 1: Grab the weights - You can perform bent over rows with a barbell or two dumbbells. Whichever option you choose, bring your equipment to an open area of ​​the gym.
• Step 2: Take the starting position – With your feet hip-width apart, pick up the weight(s) and place your palms facing your body. To bend the trunk forward in the hinge shift, lift the back and bend the knees slightly.
• Step 3: Lift the weight – When you're ready, pull the weight into your lower ribs as you squeeze your shoulder blades together.
• Step 4: Lower your arms – Hold at the top of the movement for a second, then slowly lower your arms, returning to the starting position.

Tips for beginners

Even if you've never done a squat before, you can master the exercise quickly. Consider the following tips:

• Reduce your load – Even if you are used to lifting the heaviest weights on the rack, it is best to start any new exercise with light weights. Starting with a light load allows you to perfect your form before moving on to heavier weights. Alternatively, you can use resistance bands at first; stand on them or tie them to a tool near the ground before lifting them up.
• Think "up and down" – As you lift your dumbbells or barbells, trace a straight line up from the floor. Otherwise, you may be contracting the wrong muscle groups.
• Move slowly – The more control, the better. It will take you two or three seconds to raise the weight, and another two or three seconds to lower it back down. By taking your time, you can reduce your risk of injury and maximize your results.

Common mistakes to watch out for

We see a lot of first-timers come through our doors, so we know what common mistakes you should be aware of when trying bent over rows. Among others:

• Rounding his back – Leaning forward too much can strain your back. Try to maintain a straight back starting at a 45 degree angle from the hip.
• Using the moment – Swinging weights or moving quickly is "cheating": you won't get all the benefits that way. Always lower your weights completely and come to a complete stop before starting your next repetition.
• Wrong foot placement – Make sure your feet are facing forward, approximately hip-width apart, and firmly planted on the ground.

By avoiding these common problems, you can enjoy a safe and effective workout.

Bent Over Rows: Your ticket to a stronger back and core

If you're looking for a full upper body workout that targets your back, core, and arms, the bent-over row is your best friend. Consider doing a few sets of this exercise the next time you hit the gym.

Need a gym to hit? Chuze Fitness is the place for you. Our state-of-the-art equipment and friendly staff are ready to welcome both beginners and experienced athletes. With all the equipment you need to achieve your fitness goals, as well as group classes and amenities for recovery and relaxation, our facilities are second to none.

Find your nearest Chuze Fitness location to continue your fitness journey.

Sources:

Fit very well. Compound vs. Isolation Exercises: Which Is Best? https://www.verywellfit.com/which-is-better-compound-or-isolation-exercises-3120718

Men's Health How to do incline rows for massive back and biceps gains. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-over-row/

Fit very well. Bent-Over Dumbbell Row: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295

National Center for Biotechnology Information. Posterior chain resistance training compared with general exercise and walking programs for the treatment of chronic low back pain in the general population: a systematic review and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC7940464/

Fit very well. Bent-Over Dumbbell Row: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group's fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and wellness.