It’s no secret that constructing a well-developed again entails loads of pulling workouts and sufficient protein to help your strength- and muscle-building efforts. Whereas there are totally different routes you’ll be able to take to realize that sculpted look, the most effective again exercises revolve round a traditional pull-day staple: the row.
The variety of row variations to select from might really feel overwhelming, however you’ll be able to’t go improper with two of the best choices: the chest-supported row and the bent-over row. However what reigns supreme within the battle between a bench-based again builder and a freestanding barbell motion?
We’ll dive deeper into their variations and similarities, break down the right way to carry out every one safely, and focus on the advantages and disadvantages of each so you may get essentially the most bang on your buck throughout your subsequent pull-day session.
Desk of Contents
Key Variations
- The bent-over row entails your entire posterior chain and requires important core activation. Then again, the chest-supported row recruits your upper-back muscular tissues whereas largely eradicating your decrease half from the equation.
- The chest-supported row is usually safer for each inexperienced persons and superior lifters because the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
- Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly.
[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]
Key Similarities
- Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout.
- Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs. (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
- The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas.
Muscles Worked
Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization.
In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip.
However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.
[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]
When to Do the Chest-Supported Row
Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:
You’re a Beginner
Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable.
While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.
You’re Working Your Way Back From Injury
If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique.
Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time.
You’re Chasing Bodybuilding or Physique Goals
If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.
From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.
When to Do the Bent-Over Row
There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.
You’re Training for Olympic Weightlifting or Powerlifting
All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back.
Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell.
Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.
You Want to Strengthen Your Posterior Chain
A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position.
According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, when you shouldn’t attempt to max out on the bent-over row if you happen to’re making an attempt to construct a wholesome posterior chain, you’ll be able to definitely incorporate it right into a program that features basic core workouts like lifeless bugs, hen canines, and planks.
You Need to Add General Dimension and Energy
If rising a thick, dense wall of muscle alongside your again issues most, make the bent-over row the primary carry in your pull day. A 2009 examine evaluating three row variations discovered that this train produced massive activation symmetrically from the higher to decrease again, supporting the thought of the bent-over row as a go-to motion for including measurement and power. (2) General, a compound motion will contain extra muscle engagement than an isolation train just like the chest-supported row.
Tips on how to Do the Chest-Supported Row
To carry out a chest-supported row, you will have a pair of dumbbells and an adjustable weight bench. Altering the incline stage (in addition to your grip) can alter the way you assault your again exercise by stimulating particular muscular tissues.
Right here’s a step-by-step information to executing the chest-supported row with the proper method.
- Set your bench to a 45-degree angle. Seize your dumbbells and lie chest-down on the bench with the weights by your sides and your palms dealing with inward.
- Press your toes into the ground, have interaction your glutes, and brace your core to create pressure all through your torso.
- Whereas sustaining a impartial backbone and head angle, retract your shoulder blades and pull your elbows towards the ceiling till they kind a 90-degree angle.
- Squeeze your upper-back muscular tissues on the prime of the motion for one to 2 seconds, then fastidiously decrease the weights again to the beginning place. Hold constant pressure in your abs to guard your decrease again as you full your set.
[Associated: How to Do the Pendlay Row]
How to Do the Bent-Over Row
The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row.
Here’s a step-by-step guide that will help you master the nuances of this compound movement:
- Stand behind a barbell with your feet shoulder-width apart.
- Hinge at the hips by keeping your back straight and bending your knees slightly.
- Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip.
- Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
- While keeping a neutral spine, pull your elbows back until the bar touches your midsection.
- Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground.
Benefits of the Chest-Supported Row
The chest-supported row offers plenty of intriguing potential for lifters looking to build a strong, defined back. Let’s examine a few key benefits of performing this exercise.
Added Stability
The biggest benefit of the chest-supported row is undoubtedly having the ability to train your back with the built-in stability of a bench. This is great for both beginners and advanced lifters who want to reach their strength and hypertrophy goals without having to learn a complicated technique or worry nearly as much about core or lower-back limitations.
Takes Advantage of Unilateral Training
Easier Recovery
The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.
You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.
Cons of the Chest-Supported Row
Although added stability and easier recovery stand out as positives, there are some drawbacks to the chest-supported row, including:
Requires More Equipment
Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds).
Less Overall Muscle Engagement
There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.
Can’t Go as Heavy
The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps.
Benefits of the Bent-Over Row
Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits.
Carryover to Other Pulling Exercises
Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.
Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer.
Compound Movement
According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes one thing just like the barbell bent-over row an awesome bang-for-your-buck selection on your coaching protocol. Not solely does it construct upper-body power, nevertheless it additionally stimulates your stomach and leg muscular tissues from begin to end.
Improved Posture
A sedentary life-style can result in slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row may also help counteract that by permitting you to strengthen your posterior chain. As you progress, you shouldn’t be stunned to see an enchancment in your posture and a discount in decrease again points.
[Related: 6 Deadlift Benefits Everyone Should Know About]
Cons of the Bent-Over Row
Is the bent-over row the appropriate pull-day motion for you? Earlier than you pencil it into your program, listed here are some cons to think about.
Harm Danger
Though it may be nice for creating explosive energy and upper-back power, the bent-over row might be harmful if achieved incorrectly. Sustaining correct kind generally is a main problem, as you will need to cohesively coordinate a number of muscle teams and joint complexes to mean you can maintain a loaded hip-hinge place at some stage in your set.
Only a slight slippage in kind — reminiscent of rounding your decrease again or barely shifting your hips to 1 facet — can result in a strained muscle, ligament, or extra extreme damage. Whether or not you repeatedly carry out the bent-over row incorrectly otherwise you simply lose focus for one rep, you run the chance of experiencing a setback that would derail your coaching plans.
Grip Energy Limitations
If you happen to’re taking the glass-half-empty view, one of many drawbacks to the bent-over row is that your grip power is a limiting issue. In case your forearms and palms can’t deal with holding, lifting, and reducing a loaded barbell repeatedly, you’ll wrestle to execute the motion successfully or effectively. This may also be the case with the chest-supported row if you happen to use heavy dumbbells.
You may overcome this downside by constantly engaged on grip power workouts or utilizing lifting straps for help. Whereas the previous will provide help to get higher at bent-over rows and different lifts that require good grip power, the latter will allow you to work with heavier masses by maintaining your palms securely fixed to the barbell.
Demanding on Decrease Again and Core
Compound workouts just like the bent-over row primarily put your total physique to the check. Whereas there are definitely advantages to recruiting a number of muscle teams in a single motion, your coaching session can rapidly go south if you happen to don’t have a well-developed core.
Hinging on the hips and remaining in that near-horizontal place whereas pulling the load vertically locations important stress in your decrease again and stomach muscular tissues. As soon as fatigue units in, it’s possible you’ll wrestle to maintain the proper kind or must put down the barbell solely.
Utilizing Momentum
Whereas the chest-supported row forces you to make use of correct kind by maintaining your chest towards the bench, the freestanding place of the bent-over row opens the door to utilizing momentum to carry the load. If you happen to go too heavy, get fatigued, or lose focus, it’s simple to cheat the following reps by swinging or jerking the barbell relatively than sustaining pressure and executing strict, managed reps. Not solely will this restrict the effectiveness of the train, nevertheless it may additionally result in an damage.
Row Until You Develop
The battle between the chest-supported row vs. the bent-over row doesn’t essentially have a winner or a loser. Each workouts provide distinctive advantages that may help with sculpting the again of your goals. On the similar time, there are notable variations between the 2 rowing variations that may make one or the opposite a extra logical selection primarily based in your particular person objectives.
Finally, your greatest wager is to incorporate each the chest-supported and bent-over variations in your exercise plan. That means you’ll be able to pack severe measurement in your body, develop higher posterior chain and grip power, and reap all of the rewards of rowing — one pull at a time.
FAQs
As a result of every variation brings distinctive advantages, it’s robust to say one is inherently higher. Nonetheless, if you happen to’re targeted on gaining essentially the most measurement and power, the bent-over row is the superior selection. That stated, the chest-supported row continues to be helpful for coaching your upper- and mid-back and is usually simpler to carry out, making it a strong choice for inexperienced persons.
Regardless of their title variations, each describe the identical train. Whether or not you name it a chest-supported row or an incline row, you will have an adjustable weight bench and a pair of dumbbells to help your back-building efforts.
The perfect physique place for a bent-over row requires a ahead lean of about 45 levels. Though you’ll be able to go somewhat additional (round 60 levels is my desire), hinging your hips to 90 levels will put extra stress in your posterior chain and will make the train tougher to carry out repeatedly.
References
- Tataryn, N., Simas, V., Catterall, T., Furness, J., & L. Keogh, J. W. (2021). Posterior-Chain Resistance Coaching In comparison with Normal Train and Strolling Programmes for the Remedy of Power Low Again Ache within the Normal Inhabitants: A Systematic Overview and Meta-Evaluation. Sports activities Medication – Open, 7. https://doi.org/10.1186/s40798-021-00306-w
- Fenwick CM, Brown SH, McGill SM. Comparability of various rowing workouts: trunk muscle activation and lumbar backbone movement, load, and stiffness. J Energy Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.
- Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Coaching with Single vs. Multi-joint Workouts at Equal Whole Load Quantity: Results on Physique Composition, Cardiorespiratory Health, and Muscle Energy. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.01105
Featured Picture: Jasminko Ibrakovic / Shutterstock
