Quick Answer: Should You Go Heavy On Bent Over Rows?

What can you do instead of rows?

6 Row Machine Alternatives to Give Your Body an Amazing WorkoutBen Booker: Dumbbell reverse flyes.

Robin Arzon: Plank to alternating dumbbell row.

Jay Cardiello: Wall shoulder blade contractions.

Idalis Velazquez: TRX inverted row.

Gideon Akande: Switch out your equipment.

Alexia Clark: Inverted reach..

Is bent over row bad for lower back?

Before doing bent-over rows, learn how to do a proper hip hinge. They shouldn’t be the first or only exercise you do for your upper back as the risk of injuring your back is higher with bent-over rows. On the plus side, strengthening the muscles in your back can lower your risk of future lower back pain.

What exercise can replace bent over rows?

T-Bar Row. While the lifter may not have to support their own body like other variations, the T-bar row is a barbell row alternative that takes all other aspects of the bent over row position out of the equation, solely focusing on back strength.

How much weight should I use for bent over row?

If you’re looking to build size in your latissimus dorsi, trapezius and rhomboids, aim for heavier weight — as much as 85 percent of your one-repetition maximum — and do three to six sets of eight to 12 repetitions of the move.

Are Bent over rows dangerous?

The freestyle barbell bent-over row is one of the highest-risk exercises because the torso isn’t supported and the lower back is excessively involved. It’s difficult to keep your lower back hollowed and secure once the weight becomes substantial—just a slight slip in technique can produce a nasty lower-back injury.

How many bent over rows should I do?

Row Level 1: One-Arm Dumbbell RowBent-over dumbbell rows: 8 reps each arm (or as many as you can do)Rest for a 2-minute break.Do another set.Repeat until you hit 3 sets.

Will bent over rows help pull ups?

Because barbell rows recruit and develop the same collection of upper-body muscles as pullups, you can use them to build strength in those muscles and improve your performance of pullups.

What muscles do bent over row target?

Your back muscles are the primary beneficiaries of the bent-over row, and as they increase in strength your posture will also improve so you don’t slump as much. Directly stimulating your lats, traps, rhomboids and rotator cuffs works wonders for your body.