Bent Over Rows- Back Exercise
Bent over
rows are a back exercise workout, which involves
a bent-over position wherein you lift bars or
dumbbells in a rowing motion.
This weight lifting
back exercise is a shoulder and back exercise
that improves definition and strength of the
entire back area.
The dumbbells and bars work
in adding resistance to the muscle contractions
occurred in rowing.
This kind of lower and
upper back stretching exercise benefits anyone
who wishes to have a stronger back.
Since
people with back problems have limited choices
of upper, middle and lower back exercises,
bent over rows may be your solution in preventing
discomfort and pain.
It is also considered
the best back exercise for people with poor
posture and slouched shoulders since it can
improve the core muscles of the back area.
The bent over row works the lower, middle and upper
back including the rhomboids, trapezius (traps),
biceps, teres major, erector spinae (or lower back),
abdominals and shoulder blades
However, bent over rows are particularly known for
emphasizing on your latissimus dorsi, also known
as lats.
This v-shaped lats run from the upper back
near the armpit down to the lower back.
Known as
the largest muscle in the upper body, the lats are
built up by performing a weight lifting back exercise
enabling you to achieve an hourglass figure.
Bent over rows are done by standing with knees and
feet hip-width apart.
In stabilizing your lower
back as well as keeping your back straight and strong,
keep your stomach pulled in.
Maintain your head in line with your spine while
bringing your upper body forward until it becomes
parallel to the floor.
Your palms could either face
each other or towards your body, with a choice of
weights such as dumbbells or bars in each hand.
Keep your elbows beside your body as you pull the
weights up until your shoulder blades are pulled
back.
Hold this position for at least two seconds
and slowly lower your back to the starting position.
Refrain from snapping your elbows when lowering
you back.
Repeat this back muscle exercise for twelve to fifteen
repetitions.
Take a 1-minute break before performing
another set of bent over rows.
If you are having trouble keeping a correct position,
perform this back workout with your butt pressed
against a wall. As you keep it steady in one spot,
it will help you refrain from standing up during
the exercise.
When you experience chronic back pain during or
after performing bent over rows, visit a physician.
Bent over rows is most likely not the best back
exercise for you. A physician could help in providing
you with a rehabilitative exercise regime and back
stretching exercise that will help in strengthening
you weak back area.
