It’s no secret that building a well-developed back entails plenty of pulling exercises and enough protein to support your strength and muscle-building efforts. While there are different routes you can take to achieve that sculpted look, the best back workouts revolve around a classic pull-day staple: the row.
The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?
We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session.
Table of Contents
Key Differences
- The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
- The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
- Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly.
[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]
Key Similarities
- Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout.
- Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs. (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
- The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas.
Muscles Worked
Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization.
In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract…
When to Do the Chest-Supported Row
Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:
You’re a Beginner
Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable.
While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.
You’re Working Your Way Back From Injury
If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique.
Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time.
You’re Chasing Bodybuilding or Physique Goals
If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.
From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.
When to Do the Bent-Over Row
There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.
You’re Training for Olympic Weightlifting or Powerlifting
All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back.
Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell.
Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.
You Want to Strengthen Your Posterior Chain
A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position.
According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks.
You Want to Add Overall Size and Strength
If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row.
How to Do the Chest-Supported Row
To perform a chest-supported row, you will need a pair of dumbbells and an adjustable weight bench. Changing the incline level (as well as your grip) can alter how you attack your back workout by stimulating specific muscles.
Here’s a step-by-step guide to executing the chest-supported row with the correct technique.
- Set your bench to a 45-degree angle. Grab your dumbbells and lie chest-down on the bench with the weights by your sides and your palms facing inward.
- Press your feet into the floor, engage your glutes, and brace your core to create tension throughout your torso.
- While maintaining a neutral spine and head angle, retract your shoulder blades and pull your elbows toward the ceiling until they form a 90-degree angle.
- Squeeze your upper-back muscles at the top of the movement for one to two seconds, then carefully lower the weights back to the starting position. Keep consistent tension in your abs to protect your lower back as you complete your set.
[Related: How to Do the Pendlay Row]
