How to do a Bent Over Row with The Blake Blaster:
- Stand with heels on the Blaster, feet hip width apart, weight on the heels
- Keep the back in a neutral position, knees very slightly bent,
- Hinge forward at the hips bending the upper body down to about a 45 degree angle
- Start with handles down in front of the body, under the shoulders
- Bend the elbows, tucked inward toward the body and pinching back the shoulder blades as you pull
- Release hands back down
The primary muscles targeted by the bent over row are in your upper middle back: the trapezius and the rhomboids. Your trapezius stretches from your spine to the base of your neck and controls the movement of your shoulder blades while also supporting the arm. Your rhomboids run from your vertebrae to your scapula and are responsible for retracting your shoulder blades. By lifting the weight while your torso is in a horizontal position, these two muscle groups contract and take the brunt of the workout.
Shoulder and Trunk Muscles
The bent over row also works out your shoulder and trunk muscles, particularly your deltoids and lats. Your deltoids are the muscles responsible for the rounded shape of your shoulders, and control your ability to move your arms backward or rotating them outward. Your lats, or latissimus dorsi, are located down the sides of your upper back and are responsible for shoulder extension and rotation. Secondary muscles worked by the bent over row include the infraspinatus in your rotator cuff, the teres major which supports the latissimus dorsi, and your pectoralis major, or “pecs,” which act as a stabilizer muscle when you lower the dumbbell.
The primary arm muscles worked by the bent over row are your biceps. Running down the front of your arm from your shoulder to your elbow, your biceps control the flexion in your elbow. When you lift the dumbbell against the pull of gravity your biceps contract. When you lower the dumbbell, your triceps acts as stabilizers.
– (From ‘Muscle Usage in an Overhead Press’ by Rick Rockwell, Livestrong.com)
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