Of course, that only happens if you're doing them with proper form and recruiting all the muscles you need to get the max benefits.

So if you're not sure whether or not you're performing bent over rows correctly, don't worry. As a certified personal trainer, I'm going to teach you everything you need to know about the the bent over row its benefits, technique, variations, and more!

How To Do A Bent Over Row

Eccentric bent over row: Also known as my favorite row! In this version, you'll pull the weight up and then slowly lower it back down for 3-5 seconds. This is a great way to build strength faster and ensure that you are using all the right muscles. Alternating bent over row: Pull one weight up at a time while the other arm stays straight,. This is a great way to focus on core and anti-rotation because you have to keep both hips and shoulders stable and squared, even as one arm is moving. Isometric hold bent row: Want to build strength and endurance? Try this variation. You'll row one weight back and hold it there, really making sure to engage those muscles, while you complete 12-15 reps with the other arm. Then switch! How To Work The Bent Over Row In To Your Workout Here are some easy ways to incorporate this movement in to your current routine: Try it as a superset: Perform bent over rows back-to-back with a vertical pulling exercise, like a chin up or lateral pull down. Just be sure to give yourself enough rest in between supersets (12 minutes) to let your muscles recover! Couple it with a pushing movement : Pair the bent over row with a pushing movement like a chest press, push up, or overhead shoulder press that way your muscles are being strengthened in both directions. Like this move? You'll LOVE Betina's full get-strong plan, which comes with 10 workouts. Get it by downloading our All/Out Studio app , which features additional fitness programs from other trainers we love.