Building a Strong Back with Chest-Supported Rows and Bent-Over Rows
When it comes to developing a well-built back, there are a few key ingredients: plenty of pulling exercises and a protein-rich diet to support muscle growth. While there are many ways to achieve a sculpted back, the best back workouts often revolve around classic pull-day staple: the row.
With numerous row variations to choose from, two of the most effective options are the chest-supported row and the bent-over row. But which one is superior? In this article, we’ll explore the key differences and similarities between the two, discuss the benefits and drawbacks of each, and provide guidance on how to perform them safely to maximize your back workout.
Key Differences
One of the main differences between the two row variations is the involvement of different muscle groups. The bent-over row engages the entire posterior chain and requires significant core activation, while the chest-supported row primarily targets the upper-back muscles while minimizing the involvement of the lower body.
In terms of safety, the chest-supported row is generally considered safer for both beginners and advanced lifters, as the weight bench provides stability and protection for the spine. On the other hand, the bent-over row may require more skill and technique to perform safely, as it involves stabilizing the body in a bent-over position without assistance.
Another key difference is the carryover to other movements. The bent-over row directly translates to movements like deadlifts and good mornings, as it teaches proper hip-hinging technique. In contrast, the chest-supported row may not have the same carryover to these movements.
Key Similarities
Both row variations primarily target the latissimus dorsi (lats), making them excellent choices for back and pull-day workouts. Additionally, both exercises challenge grip strength, helping to develop a stronger grip and forearms, which can be beneficial for other compound exercises.
Both row variations can also add thickness and overall size to the upper- and mid-back, especially when varying grip positions to target specific areas.
Muscles Worked
Both the bent-over row and the chest-supported row work multiple upper-back muscles, including the latissimus dorsi, trapezius, rhomboids, and posterior deltoids. The bent-over row also involves the recruitment of hamstrings, glutes, and spinal erectors to maintain a strong hip-hinge position.
When to Do the Chest-Supported Row
The chest-supported row may be the preferred choice in certain scenarios. For beginners, this exercise offers a safe and stable platform to learn proper pulling technique without the risk of injury. It can also be beneficial for individuals recovering from back injuries, as it provides support for the spine and allows for precise movement execution. Additionally, if the goal is to target specific back muscles for bodybuilding or physique goals, the chest-supported row is an excellent choice.
When to Do the Bent-Over Row
The bent-over row is a great choice for those training for Olympic weightlifting or powerlifting, as it helps develop a strong upper back and posterior chain. This exercise can also be beneficial for individuals looking to strengthen their posterior chain and add overall size and strength to their back.
In conclusion, both the chest-supported row and the bent-over row offer unique benefits, and the choice between the two will depend on individual goals and circumstances. Incorporating both variations into a comprehensive back training program can provide a well-rounded approach to back development.
