Bent Over Row
Rows involve the biceps and mid-upper back including the Trapezius, Rhomboids and Posterior Deltoid (shoulder).
Bent Over Row at Home
This test is part of the home fitness program, fitness you can do at home with minimal equipment.
Equipment Required: a weight that can be held in your hand, such as a grocery bag.
BENT OVER ROW-
Place one foot slightly in front of the other foot and secure the tubing below the front foot. With back straight and slightly leaning forward, slowing bend your arms to raise elbows upward.
Bent Over Rows
Stop right there. Yes, I know. I know that some guy named Arnold once said that Pullups are the greatest exercise for the lats, but you need rows for thickness. I know. I know.
Here is an idea…let’s do them right.
8) Bent Over Rows- When it comes to building muscle in the upper back and lats, bent over rows are hard to beat.
Bent Over Rows - 10X
Repeat this station continuously full 5 minutes before moving on to next.
Previous ...
Dumbbell Bent Over Row
Starting Position
- Stand with feet shoulder-width apart and a slight bend in the knees.
- Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
Stiff legged deadlift with bent over row 12-15 reps (using barbell)
Bench leg raises 10-20 reps (take 5 seconds to lower and 2 seconds to lift)
Stiff legged deadlift with bent over row 12-15
Bench leg raises 10-20 ...
Back: Deadlift, Bent Over Row, One Arm Dumbbell Row
Chest: Barbell Bench Press, Dumbbell Bench Press, Weighted Wide Grip Dips
Deltoids: Press behind Neck, Dumbbell Press, Military Press, Shrugs
Triceps: Lying Tricep Ext.
The bent over row is a much used exercise in training for both bodybuilding and powerlifting as it is a good exercise for increasing strength and size.
If on your first set of Bent Over Rows (Ex. # H/T-15), you can do 18 reps before your back muscles become fatigued, on the next set increase the resistance so that you reach fatigue somewhere between 8-15 reps.
For back do wide grip bent over rows and close grip weighted chins or pull downs. Pick one or two shoulder exercises that hit your weakest area and one exercise for biceps and one for triceps.
Hang cleans (power)
Back Squats (core)
Bench Presses (core)
Bent Over Rows (assistance)
Triceps Push Downs (assistance) ...
Weight/Muscle Gain Importance: A great compound weight lifting exercise that hits many muscles but is not as effective for gaining muscle as bent over rows and pull-ups and should be used only for a change or for exhausting the back muscles.
Lat Pulldown, Reverse Pulldown, Low Pulley row, Dumbbell Single are bench row, T-bar row, and bent over row.
Triceps brachii ...
Shoulder Combo (Upright Row 1x8, w/ no rest Squat press 1x8; w/ no rest Bent Over Rows 1x8, then rest);3x8
Straight Legged Dead Lift; 3x10
Back Exercise (One Arm Rows); 3x8 ...
COMPOUND SUPERSETS Compound Exercise #1 Compound Exercise #2
(1)Squats / (2) Leg Press
(1)Bent Over Rows / (2) Deadlifts ...
 See also: Workout, Back, Exercise, Bicep, Work
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