No Bench Required - How to Do Bent-Over Rows Correctly » BEST-GYMKIT

No Bench Required – How to Do Bent-Over Rows Correctly

Bent-over rows can be performed without a bench by using a barbell or dumbbell. The athlete will need to place their feet shoulder-width apart and hinge at the hips to lower their torso until it is parallel with the ground. From this position, they will then row the weight up to their chest before lowering it back down to the starting position.

  • Start by standing with your feet shoulder-width apart and your knees slightly bent
  • Bend forward at the hips, keeping your lower back in its natural arch
  • Let your arms hang down straight, then grasp the barbell with an overhand grip, hands shoulder-width apart
  • Slowly pull the bar up to your chest, leading with your elbows and maintaining a flat back throughout the movement

Dumbbells rows without the bench

How to Do a Bent Over Row Without a Bench?

There are a few different ways that you can do a bent over row without using a bench. One way is to stand with your feet shoulder-width apart and bend at the hips until your torso is nearly parallel to the floor. From this position, grip the barbell with an overhand grip that’s just outside shoulder width and pull the bar up towards your chest, keeping your elbows close to your sides.

As you pull the bar up, squeeze your shoulder blades together and drive your hips forward so that you stand up straight at the end of the rep. Another option is to do single-arm rows by holding a dumbbell in one hand and placing the other hand on a sturdy piece of furniture or a weight plate for support. Bend at the hips until your torso is parallel to the floor and row the dumbbell up to the side of your chest, keeping your elbow close to your side.

Repeat on the other side. You can also do bent over rows with just bodyweight by doing them from a suspension trainer like TRX or rings. Grip each handle with an overhand grip and lean back until your body forms a straight line from head to heels.

From here, row yourself up by driving your elbows back and squeezing your shoulder blades together.

Can You Do Rows Without a Bench?

Rows are a great exercise for strengthening the back, but they can be done without a bench. There are a few ways to do rows without a bench. One way is to use a TRX system or resistance bands.

Another way is to do them standing up, using either a barbell or dumbbells. Finally, you can also do them seated on the floor with your legs extended in front of you. Whichever way you choose to do them, rows are an excellent exercise for developing strong and muscular back muscles.

How Do You Do a Bent Over Row at Home?

If you’re looking for a challenging workout that you can do at home, try a bent over row. This exercise works your back muscles, as well as your biceps and shoulders. To do a bent over row, you will need a dumbbell or other weight.

You can also use a resistance band if you don’t have any weights at home. To start, stand with your feet shoulder-width apart and hold the weight in front of you with both hands. Bend your knees and hips so that your upper body is parallel to the ground.

Make sure to keep your back straight throughout the entire movement. Slowly lift the weight up to your chest, keeping your elbows close to your body. Squeeze your shoulder blades together as you lift the weight up.

How to Do a One Arm Row Without a Bench?

A one arm row is a great way to build strength in your upper back and shoulders without the need for a bench. Here’s how to do it: Start by standing with your feet shoulder-width apart and holding a dumbbell in your left hand.

Bend your knees slightly and hinge at the hips so that your torso is parallel to the ground. Let the dumbbell hang down at arm’s length. Keeping your core engaged, row the dumbbell up to the side of your chest, leading with your elbow.

Squeeze your back muscles at the top of the move before lowering the weight back down to start. Complete 8-10 reps on one side before switching to the other side.

Can You Do a Bent-Over Row Without a Bench?

Credit: breakingmuscle.com

Dumbbell Bent Over Row

The dumbbell bent-over row is a great exercise for targeting the muscles in the back, including the lats, traps, and rear delts. It can be performed with one or two dumbbells, and can be done with either a pronated or supinated grip. The key to performing this exercise correctly is to keep the back straight and maintain a slight arch in the lower back throughout the movement.

Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bend at the hips and lower your torso until it’s parallel to the ground. Be sure to keep your back straight and your knees slightly bent throughout the movement.

From this position, Row the weights up to your sides, maintaining a strong elbow position throughout. Squeeze your shoulder blades together at the top of the movement and then lower the weights back down to starting position. Repeat for 8-12 reps before switching sides.

One Arm Dumbbell Row

The one arm dumbbell row is a great exercise for targeting the muscles in your back, specifically the lats. This exercise can be done with a single arm, which allows you to really focus on each side individually. To perform the one arm dumbbell row, start by placing your right hand on a bench and holding a dumbbell in your left hand.

Bend at the waist so that your torso is parallel to the ground and extend your left arm straight down. From here, row the dumbbell up to your chest while keeping your elbow close to your body. Slowly lower the weight back down and repeat for 8-10 reps before switching sides.

This exercise is great for building strength and definition in your back muscles. It can also be done using different weights or with an adjustable bench to make it more challenging. Give it a try next time you’re looking for a new way to target your back!

Standing One Arm Dumbbell Row

One of the best exercises for working your back is the one arm dumbbell row. This exercise allows you to really focus on each side of your back individually, and it also helps to improve your posture. To do this exercise, start by standing with your feet shoulder-width apart and a dumbbell in your right hand.

Bend at the waist so that your upper body is parallel to the ground, and let the dumbbell hang down at arm’s length. From here, simply raise the dumbbell up to the side of your chest while keeping your elbow close to your body. Be sure to keep your back straight throughout the entire movement, and squeeze your shoulder blade at the top of the lift before lowering the weight back down to starting position.

Conclusion

If you’re looking for a back exercise that you can do without a bench, the bent-over row is a great option. This exercise works your lats, middle back, and rear delts, making it a great compound move for building strength and muscle mass. To do a bent-over row, start by standing with your feet hip-width apart and holding a dumbbell in each hand.

Bend at the hips to lower your torso until it’s parallel to the floor. From here, bend your knees slightly and keep your back straight as you row the weights up to your sides. Squeeze your shoulder blades together at the top of the movement and then lower the weights back to the starting position.

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