Home Resource Roundup What are standing rows good for?

What are standing rows good for?

by Brooke Donovan
4 minutes read

What are standing rows good for? What’s the point? An upright row is an effective exercise to build strength in the shoulders and upper back. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body.

Are over or underhand rows better? Based off this information you might say that using an overhand grip is “best” to work your upper back, while an underhand grip is “best” if you want a lats-focused row. Keep in mind that the angle of your torso and how much you ‘arc’ the barbell back in to your hips will also change muscle emphasis.

Can you build a big back with just rows? While rows and pull ups are great for the mid and upper back muscle groups, you will not be sufficiently loading the lower back, primarily the erectors. If your goal is to develop your entire back, you should look to include exercises that target the erectors.

What weight should I use for dumbell rows? For beginners, try starting with 5–20 lb (2.3–9.1 kg) weights. If you lift weights regularly and are learning one-arm dumbbell rows to expand your repertoire, try using 20–40 lb (9.1–18.1 kg) weights.

Should you go heavy on cable rows? You can use the seated cable row to build general back strength. However, it’s not something that should be trained so heavy that you need to perform extremely low reps. If you are looking to build a stronger back, you may want to look at using a barbell bent over rows, deadlifts, or carries.

How do you set up cable rows?

What are standing rows good for? – Related Questions


Why are Pendlay rows hard?

The Pendlay row is much harder than the standard barbell row since each repetition begins on the floor from a dead stop. As such, it is much harder to cheat on a Pendlay row than it is on a barbell row.

How many sets and reps of bent-over rows should I do?

Bent-Over Row Sets and Reps. To Build Muscle Mass: 3 or 4 sets of 6 to 9 reps, leaving only 1 to 2 reps in the tank on each set. For Back Strength: 5-6 sets of 4-6 reps with a heavy weight. As a Beginner: 3 sets of 10 reps with a light weight and a proper hip hinge.

Which grip is better for Bent over rows?

When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position. A supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle — and lift slightly heavier.

Why are rows so important?

A strong upper back is key to long-term shoulder health. This is why we use the row as a staple in all of our programs. Some variations target the entire body and require more hip and spine stability, while others target proper scapular movement and isolate the posterior shoulder.

How do you do standing cable rows?

How do you do landmine rows at home?

How do you do high rows with dumbbells?

Keep your back flat and do not let your hips move throughout the entire exercise. 2. With the dumbbell hanging beneath your chest at arm’s length, proceed to drive your elbow outwards and upwards towards the ceiling so that your torso and working arm form a right angle when viewed from above at the top of the movement.

Are rows good for bench press?

Rows are a staple for any powerlifter, bodybuilder, or athlete looking to improve their bench press and increase upper body strength.

How do you do t rows?

How do you do t bar rows at home?

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