Bent Rows vs. Dumbbell Rows

Rows are an exercise for the back, rear shoulder and front arms. Muscles in these regions include the latissimus dorsi, posterior deltoids and biceps, respectively. You can row in a variety of positions, including bent over and lying, using either dumbbells or barbells. Depending on which position and equipment you utilize, your muscles will be recruited differently, be it more or less.

  1. Bent-Over Barbell Row Execution

    • This is the classic rowing exercise performed by bodybuilders and other weight-training athletes for decades. The use of a barbell allows you to use a wide range of motion, and it lets you go quite heavy due to the straight bar. To do this exercise, grip a barbell with an overhand shoulder-width hand grip, bend forward to parallel and bend your knees a little. With the barbell positioned under your torso, bend your elbows to raise it up towards your abdominals. Then, lower the barbell by extending your elbows until your arms are straightened.

    Bent-Over Row Disadvantages

    • Since you are not resting your torso on a platform or bench while in the bent-forward position, you place a great deal of stress on your spine. Also, your spinal erector muscles must work extra hard to stabilize your spine, which is a good thing because it will strengthen those muscles. However, if you have back problems, avoid this exercise because lifting while in the bent-forward position poses a serious risk to hurting your spine.

    Lying Dumbbell Row Execution

    • Lie face-down on a weight bench, preferably one that is slightly at an incline angle between 15 and 35 degrees. Hold a dumbbell in each hand and position your arms by your sides. Rotate your shoulders and arms so one end of each dumbbell is facing forward and one end of each is facing back. From this position, bend your elbows to raise the dumbbells to the sides of your torso. You can even go a little past this point to further contract your back muscles. Lower the dumbbells down by extending your elbows until your arms are straightened.

    Lying Dumbbell Row Advantages

    • By lying your torso on a bench, you relieve much of the stress on the spine. However, it is not optimal to use a barbell in the lying position because the bench will get in the way of the barbell, so you would not be able to use a full range of motion. The solution to this is to use dumbbells instead. Dumbbells actually increase the range of motion of the row because you can raise the dumbbells up by your sides, and even past this point if you choose to, thus increasing your back's contraction.