Bent-over barbell row to the waist. Technique for girls with a reverse, wide, narrow grip, which muscles work

An excellent exercise for developing back strength and definition is the bent-over barbell row. It’s common in many exercise regimens and promotes upper body toning. The range of grips you can use to target different muscles increases its effectiveness even further.

For women, getting the best results and preventing injuries require mastering this move with proper technique. Depending on the grip—wide, narrow, or reverse—you’ll work different muscles differently and customize your workout to meet your objectives.

This post will explain which muscles benefit most from each variation of the bent-over barbell row and demonstrate how to perform it using various grips.

Grip Type	Muscles Worked
Reverse Grip	Focuses more on the lower part of the lats and biceps.
Wide Grip	Targets the upper back, shoulders, and outer lats.
Narrow Grip	Engages the mid-back and traps more effectively.

The essence and basic principles

A fundamental multi-joint exercise is the bent-over barbell row to the waist. All of the back’s large muscles, as well as the deltoids and shoulder muscles, are used in its execution.

Principal muscles used:

Latissimus dorsi	A large muscle group that forms the strength and appearance of the back. The main function of this muscle group is to move the arm behind the body. The lats are included in the work at the bottom point of the trajectory and perform their functions throughout the entire amplitude of the movement.
Rhomboids	A small symmetrical muscle in the upper part of the back. Located under the trapezius muscles. The main function of the rhomboids is to bring the shoulder blades together. This muscle group is included in the work at the top of the trajectory and helps to pull the barbell until it touches the body.
Trapezius	A paired muscle that runs along the spine in the upper third of the back. When performing a bent-over barbell row to the waist, the rhomboids act as stabilizers. They hold the shoulder joint in the correct position and do not allow it to round in direct rotation under the weight of the bar.
The posterior deltoid muscles	Participate in the abduction of the shoulder back. Experience a significant load regardless of the width of the grip.
Long extensors of the back	Pair muscle group located along the spine in the lower back. Refers in the muscle group of cortex. It has an elongated shape. Vertically oriented. The main function of the “pillars” is to hold the body in an upright position. When performing the rod of the bar in the slope, the main load on holding the lumbar spine in a safe position to hold the main extensor of the lumbar extension. Before starting the implementation of traction exercises on the back, it is important to carry out the intensive and high -quality warm -up of this muscle group.

Technique of execution

The slope’s bar’s rod operates on a straightforward and understandable principle. But the exercise’s technique calls for close attention to detail. A woman or girl must regulate numerous parameters related to the proper alignment of the shoulder girdle and spine while performing the movement. Additionally, novices struggle to stay balanced when lowering and raising the barbell.

In order to execute bent-over barbell rows to the waist safely, you need to adhere to the following guidelines:

1. Dropping or raising the weighted object. Girls who work out in the gym have two options when it comes to breaking the barbell during the exercise: from the floor or from the racks. Conveniently, the second option is preferred.

Racks can be adjusted to an appropriate height, the proper starting position can be taken, the barbell can be broken, and the exercise can start right away. Then, all body systems will be overloaded at the exact moment the barbell is broken. This is dangerous for novices and can lead to injury.

Exercises that involve the leg muscles are made more difficult when the barbell is raised off the floor. But there are no peak overloads with this method, and the muscles are less prone to injury.

2. The beginning point

You must assume the proper starting position before beginning the exercise and keep it there throughout the approach:

1. It is necessary to stand up straight, the back is straight, the shoulders are turned back, the shoulder blades are brought together.
2. The pelvis is moved back, the body is tilted forward to an angle of 10-45 degrees. to parallel. A slight bend in the knee joint is allowed.
3. The bar is torn off the racks. In this case, the shoulder blades should still be brought together, and the lumbar spine is straight. When lifting the bar from the floor, you need to squat down and, without changing the position of the back, lift the bar.
4. At the bottom of the trajectory, the bar should be under the chest on outstretched and relaxed arms. Shoulder blades are brought together. The lower back is straight. The shoulders are slightly pushed forward, creating maximum stretching in the latissimus dorsi muscles. The pull of the sports equipment is carried out to the lower abdomen. During the lift, it is necessary to monitor the tension in the biceps muscles of the shoulder. They should be relaxed. The elbows slide along the body. Not allowed: jerking the body, abduction elbows to the sides.

3. Management of the center of mass. When girls and women perform bent-over barbell rows for the first time, they frequently experience a loss of balance issue. The mistake is related to moving the foot’s center of gravity forward. This may result in harm and undue strain on the lumbar spine. It also becomes uncomfortable to perform the exercise in this manner.

Training with the back muscles becomes an acrobatic exercise as the focus moves to the legs. It is vital to tilt the body by shifting the pelvis back and avoid bending the legs at the knee joint in order to prevent the loss of balance from interfering with the exercise.

What to replace the bent-over barbell row

A challenging exercise in terms of technique is the bent-over barbell row to the waist. It places a high demand on the performer’s degree of physical fitness and ankle and hip joint flexibility.

It might not be possible to perform this sport movement without the right amount of preparation. But for girls, this is one of the most important exercises for building back strength. As such, giving it up would be totally inappropriate.

The bar’s rod in the tilt-to-belt can be changed:

• In a traction of dumbbells in inclination to the belt;
• Training with “T-shaped stamp”;
• The rod of the bar in the tilt to the bottom of the abdomen with a reverse grip;
• The thrust of the lower block in the slope.

Dumbbell traction in inclination to the belt.

This exercise’s starting position is exactly the same as what you would be in a bar traction exercise. You can increase the amplitude of movement and lessen the strain on the lumbar spine by using dumbbells as a burden.

There are two ways to set up dumbbells for an exercise routine:

• In one line. Then the exercise, according to the effect of the female body, becomes an identical traction with the barbell. During the implementation of this option, the main load is taken by the latissimus dorsi muscles (their outer part).
• Parallel to each other. With this version of performing this athletic movement, it is possible to engage the internal muscles of the back (they traditionally lag behind in development in girls). Due to a more natural position of the hands and the shift of the center of gravity of the load towards the body of the trainee, it becomes easier to maintain balance during the working approach.

There are still no additional safety precautions to take when doing this variation of the pull to strengthen your back muscles.

Training with a "T-bar".

A platform with an axle or barbell that is hinged is called a "T-bar" simulator. The weight is installed, and a handle is fastened to the free end of the simulator’s movable component.

There are benefits to this equipment:

• The rigidly fixed end of the axle or barbell allows you to concentrate on stretching and contracting the back muscles. The hands of the person exercising, rigidly fixed on the handle, allow you to form a single stable system. It is easier to hold balance in this case.
• The platform is equipped with inclined stops for the legs. They make it possible to perform the exercise at the optimal angle.

Sports classes featuring a "T-shaped stamp" need to be conducted strictly in compliance with the regulations regarding the method of completing the traction with the barbell. The back needs to be straight. The shoulder blades are lowered and the foot rests on the heel.

The rod of the bar in the tilt to the bottom of the abdomen with a reverse grip

Both the direct (classic) and reverse grips can be used to operate the bar’s rod in the tilt to the belt. The only difference between the two variations’ techniques is where the hands are placed on the bar.

The brush is used in reverse grip to move around the sports shell from behind the athlete. In this instance, the load is focused on the inside of the back during the exercise. The muscles involved in the work are the rhomboid and trapezoidal ones.

The reverse grip row offers a wider range of motion and deeper muscle stretching than the traditional version of the exercise because of the external rotation of the forearms and the tucked-in position of the hands. Nevertheless, lengthening the movement’s trajectory means putting more strain on the lower back’s pastoral muscles (long extensors).

Bent-over lower block row

A lower block or crossover is required for the back muscles bent-over row. Beginning with the same posture as the traditional bent-over barbell row, you can perform this variation of the fundamental exercise.

Make sure the pelvis is pulled back, the lumbar spine is not rounded, and the body weight is transferred from the front of the foot to the heel before beginning the exercise.

When doing this exercise, the simulator has one major advantage over free weights: the handle’s trajectory with the cable. It is feasible to get the hands in the proper position at the bottom of the trajectory because the exerciser is facing the simulator.

The handle moves slightly forward in the direction of the equipment frame because of the tension forces in the cable. How is the latissimus dorsi muscle stretched to its maximum length?

Indications for use

If there is an imbalance in the girl’s body constitution, her training plan should include a bent-over barbell row to the waist. You can build volume, strength, and back muscle shape with this exercise.

Doing bent-over rows is advised starting with the very first days of weighted sports training. Due to the unique characteristics of the female body’s hormonal background, girls shouldn’t be concerned about developing excessive amounts of muscle mass in the target group.

Contraindications for use

There are no particular contraindications for the bent-over barbell row, dumbbell row, or "T-bar" row exercise. This is sufficient to perform this movement if the attending physician grants permission for a girl or woman to engage in sports training in the athletic hall without any additional restrictions based on the examination results.

Exercises that require you to bend forward while standing, however, can be risky. Girls should therefore exercise extra caution when executing them. Barbell rows should not be performed if you have lumbar spine sprains or pain.

Helpful recommendations

Prior to beginning bent-over barbell rows, it is important to focus on the warming up. To lessen the chance of harm and injury, you should adhere closely to the guidelines for proper exercise technique and be aware of and steer clear of common blunders.

Suggestions:

• Biceps work. When using excessive weights, the back muscles cannot withstand and the arm muscles are involved in the work. The biceps are involved at moments of peak tension when the barbell is pulled from the bottom point. This can lead to a sprain of the elbow ligaments.
• Bending at the wrists. This occurs due to insufficient grip strength in a girl. In this case, it is worth using wrist straps. Wrists should be straight.
• Breath holding. Occurs due to excessive weight of the barbell. When lifting, you need to exhale, and when lowering, inhale.
• Using the Smith machine. Doing exercises with a barbell is not always comfortable. Free weights require a developed vestibular apparatus and high endurance. However, replacing a barbell or dumbbells with a Smith machine is not recommended. When performing bent-over rows using this equipment, the shoulder joint becomes stiff. The deltoid muscles are unable to perform their functions correctly. As a result, they can be damaged.

One of the best exercises for girls who want to strengthen their arms, shoulders, and back is the bent-over barbell row to the waist. You can more precisely target different muscles, such as the lats, rhomboids, traps, and biceps, by using three different grips: reverse, wide, and narrow. This exercise helps develop a strong, toned upper body while enhancing stability and posture when done correctly with controlled movements.

Main complex

The back is a large muscle group. At the initial level of training, girls and women should devote no more than 1 day a week to its development. During the 1st workout, it is recommended to do 3-4 exercises for the muscles of the back of the body.

In order to get the best possible results, you must alternate between athletic movements to ensure that every muscle in your back is used equally.

When constructing a training split, keep in mind the postural characteristics of the following muscles:

• Rhomboid. They keep the spine upright and help bring the shoulder blades together.
• Trapezoid. Responsible for correct posture and spinal health.
• Long back extensors. Protects the lumbar spine from damage. Work together with the abdominal muscles.

Even when the rest of the female body’s muscles are relaxed, these muscles are tense. Static-dynamic exercises are part of their training regimen.

Complex No. 1

Warming up should come first when training. At least three to five minutes should pass. Joint gymnastics is the best choice for a warm-up. All joints should be rotated to help warm up the muscles and get the body ready for intense activity.

Complex exercise:

• Bent-over barbell row to the belt with a straight grip — 3-4 * 12-15 repetitions. Girls and women should use a barbell weight that allows you to perform at least 12 clean repetitions. Avoid swinging the body and straining the arms. The movement should be carried out by contracting the back muscles.

• Pull-ups or pulling the upper block to the chest – 3*10-12 repetitions. Pull-up exercise for developing the latissimus dorsi. Due to the change in the angle between the arm and the body, an intensive stretching of the upper part of the latissimus dorsi is carried out. When pulling the block, you should slightly bend in the lower back and push the chest forward. This will allow you to engage the large round muscles of the back.
• Bent-over row in a block simulator 3*12-15 times. When performing this exercise, you should change the angle of the body. If, when performing the 1st athletic movement, the girl kept her back parallel to the floor, then the pull in the block is carried out with a body tilt of 45 degrees. You should concentrate on the position of the shoulder blades. They should be brought together as much as possible. This will allow you to isometrically tense the muscles of the inner back.

• Hyperextension. The exercise is performed on a special machine with the same name. The movement is aimed at developing the extensor muscles, gluteal and other postural muscles of the back.

Complex No. 2

Exercises like bent-over barbell rows to the waist can be performed as an auxiliary or as the primary exercise.

The following series of exercises is an illustration of such a routine:

• Straight-leg deadlift – 3-4*10-12 repetitions. The technique for performing the exercise is similar to the technique for performing the classic deadlift. However, when performing the exercise on straight legs, the trajectory of movement is shortened, and the leg muscles are switched off from work. The barbell is lowered slightly below knee level, the pelvis is moved back, the back is straight. This type of deadlift has a number of advantages for girls. Firstly, when moving the pelvis back, the gluteal muscles are included in the work. Secondly, it is possible to turn off the muscles of the front of the thigh from work.

• T-bar row — 3*12-15 reps. The exercise should be performed with a narrow grip. Pay special attention to the position of the shoulder blades. They should be brought together.
• Lower block row in the simulator – 3*12-15 reps. In this complex, a wide crossbar with parallel handles is used to perform the exercise. This makes it possible to shift the load to the lower part of the latissimus dorsi muscles.

Consolidation of the result

Stretching is necessary for the back muscles after the workout. This will help the back muscles become more relaxed and ready for healing.

To extend the muscles in your back, you need to do the following:

• Stand in front of the support and place your hands on it. The hands should be at shoulder level, the limbs should be extended in front of you and straightened.
• Lean the body forward. Straight back. A natural arch should be maintained in the lower back.
• Turn the body relative to the axis of the arms clockwise. The turn must be done before the back muscles stretch. You should fix the body in this position for 5-7 seconds. Then repeat the turn in the other direction.

After working out, stretching and a warm bath or shower can be combined. This will hasten the process of recuperation by assisting in the removal of lactic acid from the muscles.

When to expect the effect

Bent-over rows to the waist start to show results in two to three sessions. When a girl or woman incorporates this exercise into her training split, she will find it easier to maintain proper posture, walk longer distances, and maintain her back in the right position.

For girls who want to maintain their health and develop a beautiful figure, bent-over rows to the waist are an essential part of the training regimen.

This fundamental athletic movement strengthens nearly the entire chain of postural muscles and promotes the harmonious development of the body’s muscles. The secret to their long-term athletic success and excellent posture is their functional readiness.

Changing your grip on the bent-over barbell row allows you to modify the exercise to fit a variety of fitness objectives. It helps you develop strength and definition by efficiently targeting your back muscles whether you’re using a wide, narrow, or reverse grip.

This exercise is a great addition to any workout routine for girls who want to tone their upper body or improve their posture. To prevent injuries and get the best possible results, concentrate on keeping proper form. As you gain strength, gradually increase the weight from the lighter starting point.

By regularly incorporating bent-over barbell rows into your workouts, you"ll see noticeable improvements in muscle tone across your back, arms, and shoulders. It"s all about consistency and proper technique.

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