The bent row, or waist row, is a basic back exercise that also involves the entire body. This can be done both at the gym and at home if you have a barbell and a set of pancakes (dumbbells can be used as an alternative). Challenger talks about the benefits of prioritizing rowing and how to perform the exercise correctly.

Barbell Bent-Over Row: What Is This?

Barbell Bent-Over Row target the upper and middle back and biceps. The lats, rhomboids, trapezius, and deltoids pull on the bar while the core, glutes, lower back, and hamstrings stabilize the body throughout the exercise.
Barbell Bent-Over Row are often used by bodybuilders in their workouts. Exercise helps build strength.

Works: Full body with a focus on the middle and upper back.
Equipment needed: dumbbell, a set of pancakes.

4 Reasons For Barbell Bent-Over Row

You will have strong back

The Barbell Bent-Over Row is ideal for those who want to develop a beautiful and strong back, as it develops the latissimus dorsi, the largest muscle in the upper body, which gives the back a V shape and also contributes to the stability of the back. arm and upper body movements.

Your body will be better prepared for daily activities

In life, we constantly perform movements that require pulling something: opening heavy doors, pulling suitcases out of the trunk of a car, lifting a child in our arms. All of this is much easier to do if you regularly train your back and arms using a bent-over barbell row.

Your core will be more stable

Many different muscles provide core and spinal stability, including the abdomen, pelvis, buttocks, diaphragm, deep back muscles, and of course the latissimus dorsi. All of these muscles are involved in the correct execution of the pole push. This exercise strengthens them and increases spinal and core stability.

Your body will develop harmoniously

When working out at the gym, it’s easy to get carried away with exercises on the muscles in the front of the body that are visible in the mirror: these are chest, abs, shoulders, and biceps. Developing a strong back with bent rows helps balance the body visually and functionally.

Barbell Bent-Over Row: How To Do It Right

If you are new to exercise or weight training, have been sedentary, have been injured, or are returning to exercise after pregnancy, consult your doctor or physical therapist before attempting rowing.
To start, do a few sets of the exercise with an empty throat, without pancakes, to understand the execution technique. Gradually add weight in the future. The weight should be comfortable for you to perform the exercise correctly. Always fasten the board firmly to the post.

Technique