Avoid These 2 Common Mistakes When Doing Bent Over Rows

Bent over rows are one of the most efficient exercises to help strengthen your back muscles – upper and mid back – and to improve shoulder stability and mobility. They specifically target the lats, rhomboids and trapezius, which are all important muscles for good posture and spinal health.

2 Common Mistakes

Bent over row is an efficient compound exercise, but only when it’s done correctly. When performing the exercise, people tend to make a few common mistakes that increase the likelihood of injuries on the lower back and can lead to ineffective results.

Here are 2 common mistakes that people tend to do:

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Main Benefits

• Improves posture: strengthens the muscles in your upper back which are responsible for helping you maintain good posture;

• Improves hips and trunk stability: strengthens the muscles of the core and hips, which are also responsible for good posture;

• Improves core strength: the exercise requires you to maintain a bent over position, which strengthens the core muscles;

• Builds muscle mass: stimulates muscle growth in the back muscles, including the rhomboids and trapezius;

• Improves grip strength: increases grip strength, as it requires you to hold onto a barbell or dumbbell for a prolonged period of time;

• Enhances athletic performance: the bent over row is a great exercise for athletes, as it helps to build strength in the back muscles, which are essential for a variety of sports movements.

Mistake #2 – rounded upper back

How To Fix It:

If you’re standing too upright and not banding enough, you’re lacking muscle engagement. That happens because you don’t put enough hinge in the hips and knees

If you’re not keeping your core tight, you won’t be able to maintain a straight back throughout the movement. This way, you’re placing unnecessary pressure on the lower back, and it can cause ruptures in the discs and further damage your back.

Mistake #1 – not bending enough

Additionally, bent over rows can help improve performance in other physical activities, such as running and lifting. Doing bent over rows is an important part of any comprehensive fitness program.

First, fix your stance: to straighten your back, pull your shoulders back and down. Then hinge forward, pulling your hips back, forming a 45 degrees angle. Slightly bend your knees and pull the bar towards the hips. Keep your core and upper back engaged throughout the movement.

Master The Movement

Having strong back muscles improves your posture and protects you against shoulder and lower back injuries. And bent-over rows are the perfect exercise for that! It can also help improve performance in other physical activities, such as running and lifting.

To avoid injuries and to get the most out of the exercise, make sure to first master the right stands. Start with lighter weights and focus on proper form when performing the exercise. Once you’re comfortable with the movement, you can increase the load.