Weighted rows are popular among in-home and virtual personal trainers for their ability to build a strong and stable back while improving overall upper-body strength. A highly functional exercise, weighted rows target multiple muscle groups, including your lats, rhomboids, traps, and biceps. This makes rows a staple in many strength training routines. Read on to learn a few reasons why the Nielsen Fitness team loves weighted rows, their various styles, and how our in- home personal trainers in Toronto apply them.

The Benefits of Rows

STRENGTH & FUNCTION

“Regular strength or resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging” (Everyday Health, 2023). Rows are a compound movement, meaning they work multiple muscle groups at once: they target the lats, rhomboids, traps, erector spinae, posterior deltoids, biceps, obliques, and transverse abdominis. In simpler terms, rows hit your back, shoulders, arms, and core. This multifaceted attack makes rows extremely effective for building overall upper-body strength and coordination. Building a strong upper body is crucial for physical health, functional movement, and injury prevention. It also makes everyday tasks like lifting, pushing, and pulling easier and safer. Whether you’re transporting groceries, carrying a child, or simply pushing open a heavy door, practicing rows can improve your function.

POSTURE

Poor posture is a common issue faced by many of our in-home and virtual personal training clients. “You can improve your posture with a few simple exercises. Balance-specific workouts address posture and balance problems with exercises that build strength where it counts” (Harvard Health, 2017), which includes the use of rows. Rows strengthen the muscles that pull your shoulder blades back and down, which also reduces your risk of back and neck pain. Aside from physical benefits, having good posture also “radiates trust, authority, and confidence—all the attributes you want.”

OUR FAVOURITE VARIATIONS

Barbell Bent-Over Row: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Hinge at your hips, keeping your back straight, and bend forward until your torso is almost parallel to the ground. Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the range of motion. Lower the barbell back to the starting position. This style primarily targets the middle back and lats, with secondary emphasis on the biceps and lower back.

Dumbbell Single-Arm Row: With one knee and hand on a bench for support, hold a dumbbell in the opposite hand. Keep your back flat and your core engaged. Pull the dumbbell back towards your hip, keeping your elbow close to your body. Lower the dumbbell slowly to the starting position. This single-arm exercise allows you to work each side of your back individually, helping to correct any strength imbalances.

Seated Cable Row: Sit on a cable row machine with your feet firmly planted on the foot bar or platform. Grab the handle with both hands, flatten your back, and pull the handle towards your torso, keeping your elbows close to your body. Slowly return to the starting position. This variation provides constant tension throughout the movement for even development.

OUR TIPS

Keep your back straight and your core engaged to avoid injury, especially during bent-over variations. Avoid using momentum to lift the weight; rather focus on a slow and controlled movement to maximize muscle engagement. To get the most out of your rows, squeeze your shoulder blades together at the top of the range of motion for a moment or two. Start with a weight that allows you to maintain proper form throughout the set, then increase the weight gradually as you become stronger.

FINAL WORDS

Weighted rows are a versatile and effective exercise for building upper body strength, improving posture, and enhancing core stability. Incorporating different styles of rows into your exercise routine allows you to target various muscle groups while keeping your workouts fresh and challenging. If you’d like to learn how to master the row, we’ve got you covered! First workouts are zero pressure and always free. Book yours here.