What To Know
- In this blog post, we will delve into the differences between bent over rows vs bench rows, helping you decide which one is the better choice for your fitness goals.
- If you want to build overall back muscle mass and improve posture, bent over rows are a better choice.
- Can I do both bent over rows and bench rows in the same workout.
When it comes to building back muscles, two popular exercises often come to mind: bent over rows and bench rows. Both exercises target the back, but they have different mechanics and benefits. In this blog post, we will delve into the differences between bent over rows vs bench rows, helping you decide which one is the better choice for your fitness goals.
Mechanics of Bent Over Rows
Bent over rows are performed with a barbell or dumbbells held in an overhand grip. The exerciser bends over at the waist, keeping their back straight, and pulls the weight towards their chest. This movement primarily targets the latissimus dorsi (lats), which are the large muscles on the sides of the back. It also engages the biceps, traps, and forearms.
Mechanics of Bench Rows
Bench rows are performed with a barbell or dumbbells held in an underhand grip. The exerciser lies on a bench with their feet flat on the floor and pulls the weight towards their chest. This movement primarily targets the rhomboids and trapezius muscles, which are located between the shoulder blades. It also engages the lats, biceps, and forearms.
Benefits of Bent Over Rows
- Increased muscle mass: Bent over rows are a compound exercise that works multiple muscle groups simultaneously, making them an effective way to build muscle mass.
- Improved posture: By strengthening the lats and other back muscles, bent over rows can help improve posture and reduce back pain.
- Enhanced athletic performance: Strong back muscles are essential for many sports, such as football, basketball, and swimming. Bent over rows can help improve athletic performance by increasing power and explosiveness.
Benefits of Bench Rows
- Increased upper back strength: Bench rows primarily target the rhomboids and trapezius muscles, which are important for maintaining shoulder stability and preventing injuries.
- Improved shoulder health: By strengthening the muscles around the shoulder blades, bench rows can help improve shoulder health and reduce the risk of rotator cuff injuries.
- Enhanced grip strength: The underhand grip used in bench rows helps to strengthen the forearms and improve grip strength.
Which Exercise is Better?
The choice between bent over rows and bench rows depends on your individual fitness goals. If you want to build overall back muscle mass and improve posture, bent over rows are a better choice. If you want to focus on strengthening your upper back and improving shoulder health, bench rows are a better option.
How to Perform Bent Over Rows
1. Hold a barbell or dumbbells in an overhand grip, shoulder-width apart.
2. Bend over at the waist, keeping your back straight.
3. Pull the weight towards your chest, squeezing your shoulder blades together.
4. Lower the weight back down to the starting position.
How to Perform Bench Rows
1. Lie on a bench with your feet flat on the floor.
2. Hold a barbell or dumbbells in an underhand grip, shoulder-width apart.
3. Pull the weight towards your chest, squeezing your shoulder blades together.
4. Lower the weight back down to the starting position.
Tips for Effective Bent Over Rows and Bench Rows
- Use a weight that is challenging but allows you to maintain good form.
- Keep your back straight throughout the exercise.
- Pull the weight towards your chest, not your chin.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the weight slowly and under control.
- Perform 8-12 repetitions for 3-4 sets.
Wrap-Up: Bent Over Rows vs Bench Rows
Both bent over rows and bench rows are effective exercises for building back muscle and improving strength. The choice between the two depends on your individual fitness goals. If you want to build overall back muscle mass and improve posture, bent over rows are a better choice. If you want to focus on strengthening your upper back and improving shoulder health, bench rows are a better option.
Common Questions and Answers
Q: Which exercise is more difficult, bent over rows or bench rows?
A: Bent over rows are generally considered to be more difficult than bench rows, as they require more core stability and flexibility.
Q: Can I do both bent over rows and bench rows in the same workout?
A: Yes, you can include both exercises in the same workout. However, it is important to prioritize one exercise over the other and focus on maintaining good form.
Q: How often should I perform bent over rows or bench rows?
A: You can perform bent over rows or bench rows 2-3 times per week, depending on your fitness level and recovery capabilities.
