A strong back does a body good. And not just for those dealing with back pain, either. Everyone can benefit from strengthening their back muscles, especially given how much time a lot of us spend hunched over, whether that’s working at a desk or on the couch in the evenings. 

While there are many moves that help support a strong back, the bent over row is an easy, can-be-done-anywhere exercise that helps strengthen the back and shoulders. It’ll provide welcome relief after a long day.

Read on to learn more about the benefits of bent over row and how to do it, plus ways to make it easier or harder.  

What Is a Bent Over Row?

The bent over row is a simple exercise that helps build upper body strength across several large muscle groups. While many people think of it as an arm exercise, your back and shoulder muscles are actually the main focus of this move. When you activate your back and shoulder muscles with each row, you’ll provide strength and stability to your entire upper body including your neck. 

What Muscles Do Bent Over Rows Work?

Bent over row targets the muscles in your upper back and shoulders, including:

• Latissimus dorsi (“lats”). These large muscles are located on either side of the back. The lats are responsible for a wide range of movements involving the arms, back, and shoulders, including pulling your arms toward your body and extending your shoulders.

• Trapezius muscles. Commonly referred to as traps, these are located in the upper back and neck region. They’re involved in a lot of different motions you do, including twisting your torso. They also control your shoulder blades so you can lift your arms.

• Rhomboid muscles. They’re located between your shoulder blades (scapulae) and are responsible for retracting them (or pulling together).

• Posterior deltoids. Located at the back of the shoulders, these are important for activities like reaching behind your back, carrying a bag, pulling motions, and sitting upright. Challenging these muscles helps with maintaining good posture and shoulder joint stability. 

• Triceps (backs of upper arms). The triceps are primarily responsible for helping you extend your elbows during everyday activities. The triceps also act as stabilizers, working to keep your shoulder joint supported.

Benefits of Bent Over Rows

Bent over row helps strengthen the muscles around your shoulder blades and along your spine to help improve your posture and build greater support for your neck. It’s a great way to counteract the time you might spend rounding forward to work, read, or look at your phone.

Bent Over Rows: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do bent over rows:

• Stand tall with your feet about hip-width apart.

• Hinge at your hips to bring your chest forward with your back flat and at a 45-degree angle to the floor.

• Your arms should be hanging straight down with your hands squeezing into fists. 

• Now, bend your elbows to bring your hands toward your rib cage keeping your elbows close to your sides of your body as you move.

• Squeeze the muscles between your shoulder blades. Think about wrapping your abdominal muscles tightly around your torso to support your back and keep yourself steady as you pull.

As you do each rep, you might feel the muscles in your back and shoulders working.

Everyone is different, which is why you may need to modify this exercise to meet your needs. 

To make bent over rows easier:  

• Stand tall with your arms extended in front of you at about chest height. Then bend your elbows to pull your fists towards your rib cage, squeezing your shoulder blades together.

To make bent over rows harder: 

• Stand on a resistance band and hold the ends in your hands. Then hinge forward to perform the row. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Ourieff, J., & Amit Agarwal. (2018, December 6). Anatomy, Back, Trapezius. National Institute of Health. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK518994/

2. Latissimus Dorsi Muscle. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Latissimus_Dorsi_Muscle

3. Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research, 23(2), 350–358. doi:10.1519/jsc.0b013e3181942019