The Bent Over Row is a mid-phase isotonic Horizontal Pull exercise with many variations. Bent Over Rows utilise moderate-to-high loads in a functional flexed position and emphasise Scapulothoracic Joint - Retraction which may make them relevant for pathologies of The Shoulder Girdle such as Scapular Dyskinesis , Glenohumeral Instability , Subacromial Impingement and Rotator Cuff Tendinopathy .
Starting Position:
The position resembles the start of a Deadlift but the patients feet approximately shoulder width apart and immediately behind the barbell. Similarly, the hands in Elbow - Pronation grasp the barbel outside their legs
The Bent Over Row is then performed through a Horizontal Pull of the barbell towards the chest, emphasising Scapulothoracic Joint - Retraction without compensation from the Thoracic Spine , Lumbar Spine or other.
Kroc Row
The following exercises can be used as a regression if Bent Over Rows exceed the capacity of the patient:
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius
Band Pull-Apart - basic isotonic exercise for Scapular Retractors
Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight
Seated Row - rudimentary weighted isotonic horizontal pull movement
One Arm Row - unilateral DB version of Seated Row
The following exercises can be used as a progression to Bent Over Rows once exercise proficiency is achieved:
Pull-Up - bodyweight or greater load through large overhead motion
Rope Climb - pull-up variation with entire load bestowed on alternating arm
Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling