Barbell and dumbbell bent over rows are traditional exercises that help build your upper back thickness, lower back strength, enhancing the shoulder’s stability and overall improving your endurance.
Other than targeting your lats and rhomboids, they also workout on your traps, core muscles and biceps. And if you perform these two exercises using the right technique, it will also help you in performing better bench presses, squats and deadlifts.
A well-hidden fact: Bent over barbell rows have a direct impact on how much you bench. The stronger your rows and upper back are, the more you will be able to bench.
While most of the people prefer doing the dumbbell bent over rows, however; we’ll explain the right form and technique of doing the both versions; the barbell and dumbbell variation.
Barbell and Dumbbell Bent Over Rows How-To
Basically, when you do the barbell variation, your body has less support and more pressure on the lower back. Whereas in dumbbell bent over rows, there is a lot more support and that is why most individuals prefer doing the later.
Let’s see how to perform the both using proper technique.
1. Barbell Bent Over Rows
Place a barbell on the floor and load it with plates.
Barbell Bent Over Rows How-To
- Now, grab the barbell using a pronated grip. This way your hands will be wider than your shoulder’s width while your feet slightly wider than your hips and your knees slightly bent.
- Next, bend your waist and allow your torso to come forward, almost parallel to the ground.
- Keeping your back straight and head neutral, take a deep breath and pull through the elbows. Raise the bar until it reaches your midsection.
- On the top of the contraction, squeeze your rhomboids and lats and gradually lower it to your starting position.
Strive for four sets of 12-15 reps each.
2. Dumbbell Bent Over Rows
Not to mention the barbell variation offers a superior muscle building benefit but the dumbbell variation has its perks when it comes to better support and focus.
Dumbbell Bent Over Rows How-To
- Grab a pair of dumbbells and place one on each side of a flat bench.
- Now, place your right leg, bent at the knee on the flat bench while your right hands in front of the bench for support. Your left leg will be firmly placed on the ground. This way, your back will be parallel to the floor.
- Next, raise your chest and grab the dumbbell on the left side of the bench with the palm facing your body.
- Finally, pull through the elbow until the dumbbell reaches the side of our chest, just below the armpit.
- When it reaches the top, hold the position for a second or two and squeeze your lats hard.
- Gradually lower it to the starting position.
Perform four sets of 12-15 reps for each side.
When should you perform bent over rows?
You should incorporate both these exercises with your back day. For the barbell variation, always wear a back belt for support.
After the workout is complete, you’ll feel an extraordinary stretch in your middle back, rhomboids, traps and lats.
Also, follow the instructions properly as many lifters execute the wrong technique that not only creates a muscular imbalance but also results in devastating back injuries, most common of which is the spinal disc herniation.