Bent Rows – The Best Back Exercise?
If there was one exercise I would recommend as the best back exercise for muscle mass, it would be bent rows, otherwise known as "bent over rows".
The group of muscles in your back are vast and complex and there are many exercises for isolating those muscles, but bent rows are probably the best back exercise I’d always recommend. They are also one of my all-time favorite muscle building exercises.
Why are Bent Rows Such as Good Back Exercise?
Bent rows hit virtually every muscle in the upper back, plus the lower back, biceps, deltoids, forearms, and even the abs.
Like squats, they are are a true muscle mass building exercise.
Bent Rows
To prevent injury you must never round your back during this exercise.
1. With your legs slightly apart, hold the bar with an overhand grip slightly wider than shoulder width apart.
2. With the back straight and arms outstretched, bend forward at the waist 45 degrees so that the barbell is at knee level.
3. Inhale and pull the barbell up towards the chest.
4. Exhale and return the barbell back to the starting position in a controlled manner.
Alternative Exercises to Bent Rows
I often do one-arm dumbbell rows as an alternative to bent barbell rows.
This exercise is similar to bent rows, but you place one knee on a flat bench and hold a dumbbell in the opposite hand.
The movement and muscles exercised are almost the same, but you are isolating the upper back.
This is great if you tend to suffer lower back pain which excludes you from doing bent rows.
So for me, bent rows is the best back exercise for complete muscle mass gains, plus it’s also a great strength building exercise.
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Filed under: Muscle Building Exercises
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