Bicep curls are fine for arms, and deadlifts work your posterior chain, but to fill out your t-shirt you’ll need to put your back into it. Bent-over rows are one of the top gym moves that should be key players in your programme, others of course being squats, deadlifts and presses. But bent-over rows take a special place, as they are one of the most accessible moves for all levels to include in training programmes for a strong back. Put simply: this exercise hits your lats and biceps better than any other weighted move.

Read on to learn how to do the bent-over row, what muscles are worked, the benefits, bent-over row variations, workouts and how to maximise your biggest back lift to generate serious pulling power.

What Muscles Does a Bent-Over Row Work?

The bent-over row is a brilliant bang for your buck move, with this compound exercise hitting the majority of your back muscles and biceps for good measure:

• Trapezius: The primary mover in the bent-over row, depending on your torso angle. The trapezius is the main muscle located on your upper back and spans from the middle of the ribcage to the neck.
• Rhomboids: Under the trapezius muscles you'll find the rhomboids, which are responsible for moving your arms and keeping your shoulders stable during the bent-over row.
• Biceps: During flexion and extension of the arm, the biceps are active and engaged whilst performing the bent-over row reps.
• Latissimus Dorsi: This muscle spans a wide area from the middle to the lower part of the back. The lats can be used more during bent-over rows by adjusting the technique by rowing the dumbbell in an arc shape towards the hip.
• Rear Deltoids: These are located to the back of the shoulder. Whilst rear delts are not one of the main movers in this exercise, when stretching the arm forward with the weight and then contracting the shoulders back to their original position, they support the movement.
• Abs and Glutes: Depending on the variation of bent-over row being performed, the abs and glutes will be working hard to keep your torso rigid and hips locked throughout the reps.

What Are the Benefits of the Bent-Over Row?

If you're not already rushing to the gym to include this heavy hitting move, here are some more reasons to do so: