The Best Rowing Exercises for Building Muscle and Strength

If your goal is to build muscle, get stronger, or stay healthy as an athlete, rowing exercises should play a critical role in your development. In this article, we will discuss four of the best rowing exercises that can help you achieve your goals.

1. Bent Over Rows: This exercise targets the upper back, lats, and biceps. To perform it, hinge at the hips, keeping your back flat, and row the weight towards your midsection. Focus on squeezing your shoulder blades at the top of the movement.
2. Single Arm Rows: This exercise is excellent for unilateral training and helps improve stability and balance. Hold a weight in one hand, place the opposite arm and knee on a bench for support, and row the weight towards your hip, focusing on engaging your back muscles.
3. T-Bar Rows: This exercise targets the upper back and lats. Set up a T-Bar row machine or place a bar in a corner and row the weight towards your midsection. Maintain a neutral spine and focus on squeezing your shoulder blades at the top.
4. Inverted Rows: This exercise can be done using a barbell in a squat rack or a suspension trainer. Set up the equipment at waist height, grab the bar or handles with an overhand grip, and lower your body until your arms are fully extended. Pull your chest towards the bar, squeezing your shoulder blades together.

Incorporating these rowing exercises into your training program can help you build a bigger and stronger upper back. Remember to perform each exercise with proper form and technique. If you’re unsure, it’s always a good idea to seek guidance from a qualified coach or trainer. Now, let’s head to the gym and start rowing!

Source: 4 Rowing Exercises GUARANTEED to Build Upper Back Size and Strength