Bent Over Row Machine: Benefits and How to Use It

The bent-over row machine is a great tool to help you build a strong and healthy back. It targets muscles like the lats, traps, and rear shoulders. It allows you to work your muscles safely and effectively, even if you are new to exercising.

Many people use it to improve posture, increase upper body strength, and get better results from their workouts. In this article, we'll explain how it works, which muscles it targets, and how to use it safely and effectively.

[Related Article] Machine Rows: Techniques, Variations, and Pro Tips

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Quick Summary

• The bent-over row machine targets key back muscles like the lats, rhomboids, and traps, helping you build upper body strength.
• The machine offers more control than free weights, making it safer for beginners.
• Proper form is key to getting the most out of this machine and avoiding injury.
• You can perform different variations on the machine, making it suitable for all fitness levels and workout routines.
• Our top supplement, Anafuse, is a great option to support your bent-over row workouts. It helps boost muscle growth, strength, and recovery, making it easier to build and maintain lean muscle.

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First, What Is the Bent-Over Row?

The bent-over row is a strength training exercise that mainly works your back muscles. It’s called “bent over” because you lean forward at the hips while keeping your back straight. Then, you pull a weight, like a barbell, dumbbells, or handles, toward your body.

This exercise helps build strong lats, traps, rear shoulders, and biceps. It also improves posture and upper body strength. You can do it with free weights, cables, or machines, depending on your experience and fitness goals.

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What Is a Bent-Over Row Machine?

A bent-over row machine is a type of gym equipment made to help you work your back muscles. It lets you perform a rowing movement while keeping your body in a stable position. This machine is designed to copy the motion of a traditional bent-over barbell row, but with more control and less strain on your lower back.

When you use this machine, you pull a set of handles or a bar toward your body while staying in a fixed position. It works your lats, traps, rear shoulders, and other muscles in your upper and middle back. Some machines let you sit or lie on a bench, while others have a chest pad to support your body.

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How to Use a Bent-Over Row Machine

1. Adjust the Machine: Make sure the seat or chest pad (if there is one) is set to the right height. Your chest should rest comfortably on the pad, and you should be able to reach the handles easily.
2. Get Into Position: Sit down or lean forward, depending on the type of machine. Keep your chest supported and your feet flat on the floor or footrest.
3. Choose Your Grip: There are often different handles or grips available. You might find an overhand grip (palms facing down), an underhand grip (palms facing up), or a neutral grip (palms facing each other). Each grip can slightly emphasize different back muscles. Start with a grip that feels comfortable and allows you to feel your back muscles working.
4. Grip the Handles: Grab the handles with your desired grip, slightly wider than shoulder-width apart. Keep your wrists straight.
5. Pull the Handles: Keep your core tight and your back straight. Pull the handles towards your lower chest or upper stomach. Squeeze your shoulder blades together as you pull.
6. Hold and Squeeze: Hold the position for a second, squeezing your back muscles.
7. Slowly Release: Slowly let the handles return to the starting position. Keep control of the weight as you release.
8. Repeat: Do the number of reps and sets that match your fitness level or training plan.

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Bent Over Row Machine: Muscles Worked

The bent-over row machine is great for training your back and upper body. It targets several important muscles that help with strength, posture, and pulling movements.

Primary Muscles Worked

1. Latissimus Dorsi (Lats): These are the large, fan-shaped muscles on the sides of your back. They are primarily responsible for pulling your arms down and back towards your body, which is the main action in the bent-over row. Working your lats contributes to a wider and more V-shaped upper body.
2. Rhomboids: Located in your upper back, between your shoulder blades, the rhomboids help pull your shoulder blades together (retraction). This squeezing action is crucial during the rowing motion and helps create thickness in your upper back.
3. Trapezius (Traps) - Middle and Lower Fibers: The trapezius is a large muscle that runs from your neck down to your mid-back and across your shoulders. The middle fibers help with retracting the shoulder blades, while the lower fibers assist in pulling the shoulder blades down. Both get involved in the rowing movement.
4. Posterior Deltoids (Rear Shoulders): While the bent-over row is primarily a back exercise, the muscles at the back of your shoulders also play a significant role in pulling the weight towards you. They contribute to shoulder strength and a more well-rounded physique.
5. Spinal erectors: These deep muscles run along your spine and help keep your back straight and stable while you row.

Secondary Muscles Worked

1. Biceps and forearms: Your arms help pull the weight, so your biceps and forearms get stronger too.
2. Core muscles: Your abs and lower back work to keep your body steady and balanced during the exercise.
3. Glutes and hamstrings: These muscles help support your body and keep your hips steady, especially if you’re standing or using a free weight version.

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Bent Over Row Machine: Benefits

• Helps Build a Strong Back: It targets the key muscles in your upper and middle back, helping you get stronger and more defined.

• Improves Posture: By working the muscles around your spine and shoulders, it can help you stand taller and reduce slouching.

• Increased Upper Body Strength: A strong back is fundamental for many other exercises and daily activities. The bent-over row machine helps build a solid foundation of upper-body pulling strength that can translate to better performance in other lifts and everyday tasks.

• Safer for Your Back

  • The machine supports your body, reducing strain on your lower back compared to free-weight rows.

  • Great if you have back pain or want to avoid injury.

• Isolation of Back Muscles: The design of the machine often allows you to focus more intently on engaging your back muscles without as much need to stabilize your entire body. This can lead to a more targeted and effective workout for your back.

• Adjustable for All Fitness Levels

  • Change the weight, grip, or seat position to make it harder or easier.

  • Let you progress safely over time.

• Increases Muscular Endurance: By working multiple muscle groups at once, this exercise helps you build endurance, allowing you to perform physical activities for longer without getting tired.

• Less Full-Body Fatigue

  • Unlike free weights, the machine doesn’t tire out your core and legs as much.

  • Lets you focus just on your back muscles for better results.

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The Many Variants of Bent Over Row Machines

While there isn't a huge variety of distinct machines solely dedicated to the bent-over row, the exercise itself can be performed using different types of equipment, each offering a slightly different feel and focus:

T-Bar Row Machine

This machine has a platform where you stand and a bar that you pull towards your chest. It often features wide and close grip handles, allowing you to change your hand position for different muscle activation. The T-bar row machine is popular for heavy lifting and building back strength.

Chest-Supported Row Machine (Incline Bench Row)

Some gyms have a machine where you lie chest-down on an incline bench and pull handles towards you. While not a strict "bent-over" position, it eliminates the need to stabilize your torso, allowing you to focus solely on your back muscles. This is a great option for those with lower back issues.

Smith Machine

The Smith machine is a versatile piece of equipment with a fixed barbell that moves up and down on rails. You can perform bent-over rows by setting the bar at the right height and pulling it towards your body. This machine helps maintain good form and is great for beginners or those who want extra stability.

Plate-Loaded Row Machine

This type of machine lets you add weight plates to increase resistance. It often has adjustable handles and a chest pad for support, making it comfortable and effective for targeting the back muscles.

Cable Row Machine

While not always called a bent-over row machine, the cable row machine can be used for similar pulling exercises. It uses a cable and pulley system, allowing for smooth movement and constant tension on the muscles. This machine is common in commercial gyms and is great for controlled, high-rep workouts. There are even unique variants of cable row machines that have knee placement pads and allow you to use a single arm to perform the movement for each side of the body.

Lever Row Machine

This machine uses a lever arm that you pull, often with independent handles for each arm. It provides a natural range of motion and can help correct muscle imbalances.

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How to Choose the Best One

Picking the right bent-over row machine depends on your needs, space, and fitness goals. Here are some simple tips to help you choose the best one:

Your Experience Level

• Beginners: If you're new to weightlifting, a chest-supported row machine can be a great starting point.
• Intermediate/Advanced: If you have good core strength and body awareness, barbell and dumbbell bent-over rows. If you want to lift heavy and build muscle, try T-bar rows or a plate-loaded machine.

Your Goal

• For a stable and supported start, try a chest-supported row machine.
• For building maximum overall back strength, aim for bent-over barbell rows when you have good form.
• For addressing muscle imbalances and a good range of motion, use dumbbell rows.
• If you want to lift heavier with some support, consider the T-bar row machine.

Other Factors

• Check for Comfort and Support: Look for a machine with a comfortable chest pad, seat, and handles. This helps you stay in the right position and avoid injury.
• Check the Machine’s Adjustability: Make sure the machine can be adjusted to fit your body size. Look for adjustable seats, chest pads, and handles.
• Look at the Weight Options: Choose a machine that lets you easily change the weight. Some machines use weight plates, while others have built-in weight stacks. Pick one that matches your strength level and allows you to progress over time.
• Space and Size: Some machines are large and take up space. If you're using it at home, measure your space and look for a compact design.

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Bent Over Row: Variations

• Barbell Bent Over Row: The classic version uses a barbell and works both sides of your back at the same time. You can change your grip (overhand or underhand) to focus on different muscles.
• Reverse Grip (Underhand) Bent Over Row: In this variation, your palms face up instead of down. This grip puts more emphasis on your biceps and lower lats, helping you build both back and arm strength.
• Dumbbell Bent Over Row: Using dumbbells lets you move each arm separately, which can help fix muscle imbalances. You can also change your grip (overhand, underhand, or neutral) for more variety.
• One-Arm Dumbbell Row: This single-arm version helps you focus on one side at a time and is great for improving balance and correcting strength differences between sides.
• Kettlebell Bent Over Row: Kettlebells hang below your hands, making you work harder to control the weight. This challenges your grip and stability.
• Incline Bench Supported Row: Lying face down on an incline bench takes pressure off your lower back, making it a good option if you have back pain. This variation is usually done with dumbbells.
• T-Bar Row / Landmine Row: These machines or setups let you row with a neutral grip and often allow heavier weights. They are great for building a thick, strong back.
• Pendlay Row: In this advanced variation, you start each rep with the barbell resting on the floor. It requires more power and is easier on the lower back, but is more challenging overall.

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Bent Over Row: Alternatives

• Pull-Ups: Pull-ups are a great bodyweight alternative. You grab a pull-up bar with both hands and pull your chin above the bar.
• Lat Pulldown: This machine mimics the motion of a pull-up. You sit and pull a bar down to your chest.
• Seated Cable Rows: Sitting upright and pulling a cable towards your torso effectively works many of the same back muscles as a bent-over row.
• Face Pulls: Using a cable machine with a rope attachment, you pull the rope toward your face while keeping your elbows high.
• Inverted Row: This is a bodyweight variation. You lie on the floor under a bar, grab the bar with both hands, and pull your chest up to it.

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Best Supplements to Support Bent Over Row Workout

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a muscle support supplement designed to assist with lean mass and strength development. It combines several ingredients known for their anabolic properties to support muscle growth and recovery. The formula is structured to work together as a single stack and may be used by those looking to add or maintain muscle during a training program.

Key Benefits:

• It supports mass gains.
• It features an all-natural formula.
• It helps eliminate water weight.
• It aids in reducing body fat.
• It supports increases in muscle endurance.
• It helps increase muscle hardness.
• It helps improve strength.
• It promotes skin-ripping muscle pumps.
• It inhibits myostatin.
• It accelerates muscle recovery.
• It helps reduce muscle soreness.
• It amplifies protein synthesis.

Key Ingredients:

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

Great Stuff 

“This is by far the most complete natural muscle builder on the market. You get great strength gains and fast recovery on this stuff. I will be buying again!” 

-Jay B. 

 Anafuse

“This stuff is top notch. I’ve used it a few times now and saw results every time. A clean diet, a solid plan and anafuse will definitely elevate your gains vs not taking it.”

-KyleB

Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

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2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural anabolic supplement formulated to support lean muscle growth, strength, endurance, and recovery. The product features two primary ingredients: PeptiStrong®, a peptide hydrolysate derived from fava beans, and DL185™, a patented dipeptide composed of two leucine molecules. Both ingredients are supported by human clinical research.

Key Benefits:

• It supports lean muscle growth and improved body composition.
• It enhances strength and physical performance.
• It reduces muscular fatigue and supports quicker recovery.
• It promotes muscle retention during dieting or aging.
• It provides 159% greater activation of muscle protein synthesis (compared to leucine).

Key Ingredients:

• PeptiStrong™
• DL185™ (Dileucine)

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3. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement formulated with amino acids, creatine, and other nutrients to support energy, focus, and muscle performance during training. It includes a blend of nootropic ingredients aimed at enhancing mental focus and workout intensity.

The product also features a combination of caffeine sources, including ZumXR® and Infinergy®, designed to provide both immediate and sustained energy throughout a workout. Wild Thing may support blood flow, muscle pumps, and overall training endurance.

Key Benefits:

• It helps increase your energy.
• It helps improve your focus.
• It helps increase your strength during workouts.
• It helps enhance your muscle pumps.
• It helps increase your muscle endurance.
• It helps improve your overall mood.
• It helps accelerate your muscle recovery.
• It helps decrease muscle fatigue.
• It helps increase your muscle control.
• It helps improve cognitive function.
• It helps fuel your entire workout.

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Creatine Anhydrous
• Agmatine Sulfate
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

Awesome

"Hands down best preworkout out there today!!!"

-Boris

Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

Wild Thing

"Good flavor and great energy boost."

-Paige T.

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4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder is formulated to support muscle performance, recovery, and development. It contains a clinically studied 2:1:1 ratio of branched-chain amino acids (BCAAs)-leucine, isoleucine, and valine- combined with Bio-Gro’s bio-active peptides and glutamine to enhance muscle growth and reduce recovery time.

Key Benefits:

• It enhances workout performance.
• It helps reduce muscle soreness and promotes quicker recovery.
• It supports muscle growth and development.

Key Ingredients:

• Branched Chain Amino Acids (BCAAs)
• Bio-Active Peptides extracted from Colostrum
• Glutamine
• Taurine
• Raw Coconut Water Powder
• Electrolytes

Customer Reviews

Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

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5. Alpha Lion SuperHuman Post

SuperHuman Post by Alpha Lion is a post-workout supplement created to support muscle recovery and growth after training. It contains ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol®.

The formulation aims to help replenish muscles, accelerate recovery, and maximize gains after workouts. The formula is structured to assist with different phases of recovery.

Key Benefits:

• It supports muscle recovery following intense training.
• It promotes muscle protein synthesis and lean muscle gains.
• It improves your strength.
• It aims to reduce muscle soreness.
• It includes ingredients to help maintain hydration and support metabolism.

Key Ingredients

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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Bent Over Row Machine: FAQs

Q: Is the bent-over row machine better than using free weights?

A: It depends. The machine offers more support and is safer for beginners, while free weights like barbells and dumbbells give more range of motion and build balance

Q: How often should I use the bent-over row machine?

A: This depends on your overall training split and goals. 1 to 2 times a week is a good start, giving your muscles time to recover between sessions.

Q: What should I pair with bent-over rows for a full back workout?

A: You can combine it with pull-ups, lat pulldowns, deadlifts, and face pulls for a complete back routine.

Q: Can I use this machine at home?

A: Yes, if you have enough space and budget. There are compact versions available for home gyms.

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Final Thoughts

The bent-over row machine is one of many tools for training the back. It offers a controlled way to perform rowing exercises.

The machine works several important muscles, including the lats, traps, and rhomboids. Different types of machines and variations provide options for various fitness levels.

Include it in your routine alongside other back exercises for balanced muscle development. Simple to use and versatile, this machine deserves a spot in any strength training plan.

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Sources:

• https://www.healthline.com/health/fitness/bent-over-row
• https://en.wikipedia.org/wiki/Bent-over_row
• https://www.youtube.com/shorts/qOCKTqS8ksU
• https://www.youtube.com/watch?v=tGGq2VZIW_M
• https://www.fitnessai.com/exercise/bent-over-row