Bent Over Row Exercise

Bent over row exercises are meant to train your back muscles. These are weight training exercises that are extremely beneficial for muscle gain and increasing strength. You can perform these exercises using dumbbells or barbells. There are variations in this exercise that concentrates on specific muscles. Here are a few barbell and dumbbell exercises that you can try to train your back and shoulder muscles.

Barbell Exercises

One Arm Barbell Row
Hold a barbell with a pronate grip. Bring your torso forward and bend your knees. Keep your back straight and parallel to the floor. Keep your chin up facing forward. This is the starting position. For the next step breathe out and lift the barbell towards you. Bring your elbows close to your body. The forearms should be used to carry the weight. You can feel the back muscles contracting. Hold the position for a while. Breathe in and lower the barbell to the original position. A variation of this bent over row form is trying it with supinated palms, that is the palms should face you.

One Arm Barbell Row
First step is to set up an Olympic bar. One end of this bar must be secured at one end from where it won't move. Add desired weights on the other end. Face the free end and put one leg on each side. Bend your knees and place you left hand on your left knee. With the right hand grip the bar such that it is close to the weight plates. Lift the bar off the floor. This will give you a shoulder squeeze. Hold the position and slowly go back to the original position. Repeat this with the other arm.

Errors in Barbell Row
Most of the time, the body posture goes terribly wrong leading to injuries during barbell exercises. Do not bend over by keeping your legs straight, bending in the knees is necessary. The next thing to remember is that you must only use muscle power to lift the weights, if you yank the weight, it causes some severe and critical lower back injuries. Remember to keep the torso stable. Do not dip the entire upper body.

Dumbbell Exercises

Two Arm Dumbbell Row
For this bent over dumbbell row exercise, you need to stand with your feet apart and bend your knees. An overhand grip is required to get hold of these dumbbells. Bend your arms and lift the dumbbells on the sides. Hold this position and slowly lower the dumbbells. Do not let these touch the floor till you complete the set.

One Arm Dumbbell Row
You need to bend over a bench for a one arm dumbbell row exercise. Place one knee and hand on the bench for support. The other leg must be placed on the side of the bench. Now you need to grip the dumbbell from the floor. Lift the dumbbell till it touches your ribs. Return to the original position with the arm straightened. Repeat the exercise with the other arm.

Benefits of Bent Over Rows
These exercise are the best for the middle and lower back. It also works very well for biceps and shoulders. It also strengthens your lower back and improve your posture. If you have a strong back it will also be beneficial for daily activities.

Precautions
If you have a chronic or acute back problem, it is recommended that you do not try these exercises. It is also necessary to maintain safety with the weights used and do not jump to higher weights directly, make this progression a gradual one. Always take advise from a professional trainer.

These were the exercises for a stronger back. Remember that maintaining regularity with any kind of exercise is of utmost importance. Follow a strict schedule of diet and exercise to stay healthy.