Quick Answer: How Many Bent Over Rows Should I Do?

Can rows replace pull ups?

No, they are not.

They will definitely engage your lats but it is a quite different exercise..

Where should you feel bent over rows?

The Bent-Over Barbell Row is performed as follows: Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. Keep your elbows as close to your sides as possible. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other.

Do bent over rows work shoulders?

The bent over dumbbell row is widely considered to be one of the best muscle building exercises for the back and also for the shoulders. It works both areas well and has been known to improve overall strength and also build muscle.

What do bent over rows do?

Bent-over row benefits and the muscles trained The main muscles used are the latissimus dorsi (lats), which run down the sides of your upper back, trapezius (traps), and rhomboids (upper middle back). The barbell bent-over row also uses the back, glutes and legs to stabilize the body too.

How much weight should I use for bent over row?

If you’re looking to build size in your latissimus dorsi, trapezius and rhomboids, aim for heavier weight — as much as 85 percent of your one-repetition maximum — and do three to six sets of eight to 12 repetitions of the move.

Should I do bent over rows?

The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. It’s a challenging lift to perform, but it’s one of the most effective exercises for building back strength and size if done correctly.

What muscles do bent rows work?

Your back muscles are the primary beneficiaries of the bent-over row, and as they increase in strength your posture will also improve so you don’t slump as much. Directly stimulating your lats, traps, rhomboids and rotator cuffs works wonders for your body.

Is bent over row bad for lower back?

Before doing bent-over rows, learn how to do a proper hip hinge. They shouldn’t be the first or only exercise you do for your upper back as the risk of injuring your back is higher with bent-over rows. On the plus side, strengthening the muscles in your back can lower your risk of future lower back pain.

Are Bent over rows dangerous?

Heavy bent-over rows are an effective back mass-building exercise. The biggest danger when performing heavy bent-over rows is rounding your lower back. Attempting to support a heavy load with a rounded lower back can cause serious injury. … Pull the bar up and into your abdomen and then lower it back to arms’ length.

Which row is best for back?

Seated Cable Rows might be better than Bent-Over Barbell Rows for athletes who have trouble with their hip hinge and lower-back strength, because Seated Cable Rows place you in a stable upright position, where you can focus more on strengthening your scapulae than your lower back.

Do bent over rows work biceps?

Another great compound exercise for blasting your biceps is the bent-over barbell row. … The bent-over barbell row is a great exercise for building your middle back muscles as well, and should be incorporated into your back workout for maximum results. Use an underhand grip on the barbell to target the biceps even more.

Do bent over rows work abs?

ID the Muscles As a compound exercise using free weights, the bent-over row works many muscle groups. … Additionally, your legs and core — the abdominal and lower back muscles — contract to stabilize, or keep your body in place, while performing the exercise.

What exercise can replace bent over rows?

T-Bar Row. While the lifter may not have to support their own body like other variations, the T-bar row is a barbell row alternative that takes all other aspects of the bent over row position out of the equation, solely focusing on back strength.

Where should you feel barbell rows?

The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.

What can I do instead of t bar rows?

Seated cable rows are a great t bar row substitute. Like the t bar row, you can also use a neutral grip. However, you are seated and not bent over which can take some strain off of your lower back yet still allows you to pull some massive weight.

Are rows bad for your back?

Barbell Rows will strengthen your back if you use proper form. But they’ll hurt your lower back if you do them with bad form. Don’t Barbell Row with your lower back rounded. Don’t over-arch it either by hyper-extending your lower spine.