Bent Over Row

Benefits

Enhanced Muscle Mass

The bent-over row is a compound exercise that targets multiple muscle groups, making it an effective choice for promoting muscle growth. When incorporated into a progressive overload resistance training program, it can lead to significant gains. These gains extend beyond mere aesthetics. According to an article published in Current Sports Medicine Reports, resistance training can offer additional benefits such as:

• Reduction in body fat

• Increase in basal metabolic rate

• Lowering of blood pressure

• Improvement in blood lipid profiles

• Enhanced glucose tolerance

• Alleviation of lower back pain

Improved Bone Density

While it may not be the most exciting advantage, improving bone density is crucial for long-term health. A review published in Medicine and Science in Sports and Exercise suggests that resistance training may be superior to aerobic training in terms of promoting bone health. The review also highlights that numerous studies conducted over the past decade have consistently demonstrated a positive correlation between resistance training and bone density. Maintaining optimal bone density becomes increasingly important as we age, as bones with lower density are more prone to fractures.

Potential Relief from Lower Back Pain

There is evidence supporting the idea that strengthening the posterior chain can help alleviate lower back pain. A recent study published in Sports Med Open compared a resistance training program focused on strengthening the posterior chain to general exercise. The study concluded that resistance training was more effective in reducing pain and improving muscle strength in individuals with chronic low back pain when compared to general exercise.