Below, is just a short list of the benefits you will experience when you include the bent over row in your training routine.
Prevents Injuries
Because the bent over row involves stabilisation of the midline through the lift and is static in nature compared to a kipping pull-up, it does not add excessive strain to the shoulders.
It isolates the muscles in the back, lats, shoulders, glutes and hamstrings which makes it an ideal tool for strengthening and stabilizing the shoulder, strengthening the core and building a neurological connection.
When these three items are used together you can train and automate the use of specific muscles needed for activation in other exercises.
By training the bent over row (a horizontal pulling exercise) you will also be able to increase the number of muscle fibers recruited in the back and lats in comparison to only training vertical pulling exercises such as pull-ups or lat pull-downs.
Improves Upper Body And Core Strength
The bent over row is a multi-jointed exercise that recruits several different muscles. It improves strength in the upper and lower back, glutes, hamstrings, lats, and shoulders.
This makes it an awesome tool for targeting the muscles and portions of the lift that help with breaking through plateaus for improving strength for pull-ups, muscle-ups and even pushing exercises like bench press, push-ups or ring dips!
Helps Burn Calories And Reduce The Risk of Disease
By improving your upper body strength, you’re also building lean muscle. When you build lean muscle, it increases your resting metabolic rate, burning more calories through the day, and increases lean body composition.
Lean body composition correlates to a lower resting heart rate, lower blood pressure and decreased risk of chronic disease.
The bent over row is a critical component for preventing shoulder injuries, for building upper body strength, and burning fat! The health benefits reach far and wide!