Chest-Supported Row vs. Bent-Over Row: Which Variation is Best for Building a Bigger Back?

It’s no secret that constructing a well-developed again entails loads of pulling workout routines and sufficient protein to assist your strength- and muscle-building efforts. Whereas there are completely different routes you may take to attain that sculpted look, the best back workouts revolve round a traditional pull-day staple: the row. 

The variety of row variations to select from might really feel overwhelming, however you may’t go incorrect with two of the simplest choices: the chest-supported row and the bent-over row. However what reigns supreme within the battle between a bench-based again builder and a freestanding barbell motion?

We’ll dive deeper into their variations and similarities, break down the way to carry out every one safely, and focus on the advantages and downsides of each so you may get probably the most bang in your buck throughout your subsequent pull-day session. 

Desk of Contents

Key Variations 

• The bent-over row entails all the posterior chain and requires vital core activation. However, the chest-supported row recruits your upper-back muscle groups whereas largely eradicating your decrease half from the equation.
• The chest-supported row is usually safer for each newcomers and superior lifters for the reason that weight bench offers stability and safety in your backbone. In the meantime, the dearth of help with a bent-over row can restrict the consumer’s skill to correctly have interaction the again since they’re directing effort to stabilize their physique in a bent-over place.
• In contrast to the chest-supported row, the bent-over model immediately carries over to different actions just like the deadlift and good mornings, because it teaches you the way to hip-hinge accurately. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Each row variations primarily work the latissimus dorsi (lats), making both motion a improbable selection in your again or pull-day exercise. 
• Your grip strength shall be put to the check with every train. Rowing will aid you develop a stronger grip (and forearms), which may repay when performing workout routines like cleans, snatches, and shrugs.  (In the event you’re making an attempt to focus on your again muscle groups and your grip power is a limiting issue, try our record of the best lifting straps.)
• The bent-over row and the chest-supported row will help add thickness and general measurement to your upper- and mid-back, particularly for those who differ your grip to focus on particular areas. 

Muscular tissues Labored 

Just like the bent-over row, the chest-supported row entails a number of upper-back muscle groups — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, that are the most important again muscle groups, are the principle mover throughout any row variation. In the meantime, your traps assist stabilize your scapula, and the rhomboids play an necessary position in shoulder stabilization. 

Along with your lats, traps, and rhomboids, your posterior deltoids — the again shoulder muscle groups that connect to your shoulder blades — additionally act as prime movers through the bent-over row and the chest-supported row. Plus, each row variations contain ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades throughout a row, your biceps assist your arm bend on the prime of the motion. You may also improve the stimulus by utilizing a supinated (palms-up) grip. 

Nonetheless, the bent-over row entails a number of muscle teams and joint buildings that the chest-supported model doesn’t. Most notably, this multi-joint motion recruits your hamstrings, glutes, and spinal erectors to stop any rounding as you pull the barbell towards your physique from a hip-hinge place. Total, your legs and core need to put in an equal quantity of effort as your higher physique to carry out this train safely and successfully.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Typically, selecting a chest-supported row merely makes extra sense. Whether or not you’re new to lifting, therapeutic from an harm, or seeking to goal particular elements of your again, listed below are a number of eventualities the place a chest-supported row works greatest:

You’re a Newbie

Simply began power coaching? Somewhat than danger getting damage performing a extra technical motion, stick to the model higher suited to newcomers. The chest-supported row teaches you the way to have interaction your core and ideal your pulling approach from a seated place that retains your backbone steady. 

Whereas you’ll have to start out with lighter dumbbells, you may rapidly improve the load for those who stay constant along with your strategy. Plus, the chest-supported row offers you an opportunity to learn the way altering variables comparable to your grip, the angle of the load bench, and time beneath stress can have an effect on your outcomes. For instance, an overhand (pronated) grip will result in extra rear delt and upper-back activation since your elbows come out out of your physique. An underhand (supinated) grip retains the elbows nearer, forcing your traps and biceps to step up their sport.

You’re Working Your Approach Again From Damage

In the event you’ve been sidelined by a again harm and are able to resume coaching, the chest-supported row is a great selection. Utilizing a bench for assist decreases the strain in your backbone and core, permitting you to give attention to performing the motion utilizing exact approach. 

Begin with lighter weights to set your self up for long-term success by rebuilding your power, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Targets

If you wish to develop a extra outlined, muscular again, the chest-supported row enables you to goal your lats, rhomboids, and traps with out your decrease again and core being a limiting issue. In spite of everything, sustaining a hinged place whereas rowing a heavy load could be very tiring.

From there, you may tailor the train to assist your physique objectives by going heavier, altering the tempo, altering the incline angle, or experimenting with completely different set and rep ranges. Both means, the chest-supported row stands out as an apparent selection if you wish to isolate sure muscle groups on again day.

When to Do the Bent-Over Row

There’s a cause the bent-over row is close to the highest of each best back exercise list: it produces outcomes. From athletes aiming to get extra explosive to individuals who have to develop stronger posterior chains to lifters on the lookout for a method to develop an even bigger again, listed below are conditions the place you can also make the bent-over row the star of the present.

You’re Coaching for Olympic Weightlifting or Powerlifting

All power and energy athletes ought to embrace a bent-over row variation of their routine. Olympic weightlifters can profit from this train by utilizing it as a primer for the clear and jerk, which requires explosive motion and a powerful higher again. 

Plus, powerlifters who wish to improve their deadlift PR can even make the most of the bent-over row to assist attain that objective. Getting comfy with hinging on the hips, mastering the way to brace your core, and studying the way to absolutely have interaction your lats and different again muscle groups will solely aid you carry out even higher when it’s time to step as much as the barbell. 

Moreover, bent-over rows may give you a leg up on the squat and the bench press. Growing your traps will create a stronger shelf for the bar to relaxation on — a significant benefit when squatting heavy masses. When it’s time to bench, having a powerful higher again will help you preserve a greater arch and stay steady as you decrease the bar towards your chest.       

You Need to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low again ache and poor posture. Though it’s a little bit of a double-edged sword, the bent-over row will help you in that space by strengthening key muscle groups like your spinal erectors and hamstrings — each of that are recruited closely to stay in a powerful hip-hinge place. 

Based on a 2021 evaluation on remedy for persistent low again ache, 12-16 weeks of posterior chain resistance coaching had a considerably better impact than normal train on ache, degree of incapacity, and muscular power. (1) So, when you shouldn’t attempt to max out on the bent-over row for those who’re making an attempt to construct a wholesome posterior chain, you may actually incorporate it right into a program that features fundamental core exercises like useless bugs, fowl canines, and planks. 

You Need to Add Total Dimension and Energy

If rising a thick, dense wall of muscle alongside your again issues most, make the bent-over row the principle elevate in your pull day. A 2009 examine evaluating three row variations discovered that this train produced giant activation symmetrically from the higher to decrease again, supporting the thought of the bent-over row as a go-to motion for including measurement and power. (2) Total, a compound motion will contain extra muscle engagement than an isolation train just like the chest-supported row. 

Methods to Do the Chest-Supported Row

[Related: How to Do the Pendlay Row]

Methods to Do the Bent-Over Row

The bent-over row requires simply two items of apparatus: a barbell and weight plates. If potential, use high-quality bumper plates so that you don’t have to fret about noise points. Whereas it’s also possible to carry out this train with a pair of dumbbells, this breakdown covers the way to do the normal barbell bent-over row. 

Right here’s a step-by-step information that may aid you grasp the nuances of this compound motion:

1. Stand behind a barbell along with your ft shoulder-width aside. 
2. Hinge on the hips by holding your again straight and bending your knees barely.
3. Seize the bar along with your arms barely wider than your shoulders utilizing a pronated (palms-down) grip. 
4. Have interaction your glutes and core, deadlift the bar off the ground, and lean ahead to type a 45-degree angle.
5. Whereas holding a impartial backbone, pull your elbows again till the bar touches your midsection. 
6. Maintain the contraction for one second earlier than slowly decreasing the barbell till your arms are prolonged and the load plates are simply above the bottom. 

Advantages of the Chest-Supported Row

Versus bilateral workout routines just like the barbell bench press or the back squat, the chest-supported row enables you to assault all sides independently. Unilateral training is helpful in that it permits you to deal with any imbalances and removes the potential for one facet shouldering extra of the load. Supersetting the chest-supported row with one other unilateral train like single-arm lat pulldowns can take your again exercise to a different degree. 

Simpler Restoration

The less-taxing nature of the chest-supported row makes it simpler to get better throughout and after your exercise. This motion doesn’t demand almost the identical depth or general muscle recruitment as a compound train just like the bent-over row.

It’s best to have the ability to catch your breath, reset, and be able to go for at the least a number of units earlier than shifting on to the following train.

Cons of the Chest-Supported Row

Sadly, for those who don’t have an adjustable weight bench, you gained’t have the ability to carry out the chest-supported row. Plus, you want a pair of dumbbells (or kettlebells) that present sufficient of a problem. With out the requisite instruments, you’ll have to flip to different again workout routines that don’t require a bench (such because the inverted row) or will be carried out with out tools (like Superman holds). 

Much less Total Muscle Engagement

There’s a tradeoff for extra stability: much less muscle engagement. Since you’re seated along with your chest towards the bench, your core and legs get a little bit of a break. So despite the fact that the chest-supported row works properly for hitting your lats, rhomboids, traps, and biceps, it falls in need of the bent-over row in what number of muscle teams it recruits.

Can’t Go as Heavy

The awkward physique place of the chest-supported row could make it tougher to leap up in weight. Working at the usual 45-degree angle offers you sufficient vary of movement to tug and squeeze, however solely to a sure diploma. Even for those who’re an skilled lifter with a stable power base, you’ll rapidly understand it may be troublesome to regulate heavier dumbbells and squeeze out clear reps. 

Advantages of the Bent-Over Row

Whether or not you’re a bodybuilder, power athlete, or normal health club goer, the bent-over row presents a wealth of potential muscle- and strength-building advantages. 

Carryover to Different Pulling Workout routines

Whether or not it’s pull-ups, deadlifts, or the cable seated row, you may put your self in a greater place to carry out properly at different pulling workout routines by way of the bent-over row. Constructing power and endurance in your lats and traps will carry over to muscle-building workout routines like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, coaching your glutes, hamstrings, and core to deal with a rowing movement from a bent-over place will provide you with a stronger trunk to deal with no matter deadlift variation you favor. 

Compound Motion

Based on a 2017 examine on resistance coaching modalities, multi-joint workout routines are simpler for enhancing muscle power and maximal oxygen consumption than single-joint ones. (3) That makes one thing just like the barbell bent-over row a fantastic bang-for-your-buck selection in your coaching protocol. Not solely does it construct upper-body power, but it surely additionally stimulates your belly and leg muscle groups from begin to end. 

Improved Posture

A sedentary life-style can result in slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row will help counteract that by permitting you to strengthen your posterior chain. As you progress, you shouldn’t be shocked to see an enchancment in your posture and a discount in decrease again points.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the suitable pull-day motion for you? Earlier than you pencil it into your program, listed below are some cons to think about. 

Damage Threat

Though it may be nice for growing explosive energy and upper-back power, the bent-over row will be harmful if carried out incorrectly. Sustaining correct type generally is a main problem, as you could cohesively coordinate a number of muscle teams and joint complexes to help you maintain a loaded hip-hinge place throughout your set.

Only a slight slippage in type — comparable to rounding your decrease again or barely shifting your hips to 1 facet — can result in a strained muscle, ligament, or extra extreme harm. Whether or not you repeatedly carry out the bent-over row incorrectly otherwise you simply lose focus for one rep, you run the chance of experiencing a setback that would derail your coaching plans. 

Grip Energy Limitations

In the event you’re taking the glass-half-empty view, one of many drawbacks to the bent-over row is that your grip power is a limiting issue. In case your forearms and arms can’t deal with holding, lifting, and decreasing a loaded barbell repeatedly, you’ll wrestle to execute the motion successfully or effectively. This can be the case with the chest-supported row for those who use heavy dumbbells.

You’ll be able to overcome this downside by persistently engaged on grip strength exercises or utilizing lifting straps for assist. Whereas the previous will aid you get higher at bent-over rows and different lifts that require good grip power, the latter will allow you to work with heavier masses by holding your arms securely fixed to the barbell. 

Demanding on Decrease Again and Core

Compound workout routines just like the bent-over row primarily put your complete physique to the check. Whereas there are actually advantages to recruiting a number of muscle teams in a single motion, your coaching session can rapidly go south for those who don’t have a well-developed core. 

Hinging on the hips and remaining in that near-horizontal place whereas pulling the load vertically locations vital stress in your decrease again and belly muscle groups. As soon as fatigue units in, you might wrestle to maintain the proper type or need to put down the barbell totally. 

Utilizing Momentum

Whereas the chest-supported row forces you to make use of correct type by holding your chest towards the bench, the freestanding place of the bent-over row opens the door to utilizing momentum to elevate the load. In the event you go too heavy, get fatigued, or lose focus, it’s simple to cheat the following reps by swinging or jerking the barbell fairly than sustaining stress and executing strict, managed reps. Not solely will this restrict the effectiveness of the train, but it surely might additionally result in an harm. 

Row Until You Develop

The battle between the chest-supported row vs. the bent-over row doesn’t essentially have a winner or a loser. Each workout routines provide distinctive advantages that may help with sculpting the again of your desires. On the identical time, there are notable variations between the 2 rowing variations that may make one or the opposite a extra logical selection based mostly in your particular person objectives. 

Finally, your greatest wager is to incorporate each the chest-supported and bent-over variations in your exercise plan. That means you may pack critical measurement in your body, develop higher posterior chain and grip power, and reap all of the rewards of rowing — one pull at a time.

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