stevenson7 3Speak Podcast

Bent-Over Rows: My Go-To for Back Growth

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https://3speak.tv/watch?v=stevenson7/fe131222
One of my favourite gym routines is the bent-over row, a classic compound exercise. It has so many benefits, and it was a staple for me during my second year in the gym.

Mostly because I couldn’t do a single pull-up at the time, and also because the gym I was using didn’t have a lat pulldown or any other back machine. Surprise, surprise, it still helped me build a thick back.

Anytime I do a physique check with AI (even though I still carry a fair amount of body fat), my back looks solid. My traps are pretty decent too, and I have the bent-over row to thank for that. My lats eventually started to pop as well, probably because I later added more lat pulldowns.

I love the bent-over row because:

  1. It’s a fantastic compound lift – I get full back, traps, arms, and rear delt work all in one go.
    1. It’s easy to progressively overload – I started with less than 30kg, but now I’m moving 70kg for 8–10 reps, and I’ll be adding 10 more soon.
      1. It can help reduce back pain (when done correctly) – it strengthens the erector spinae, which supports your spine.
        1. It mimics real-life movement – like picking things up and bending over.

          2. It’s always going to be a permanent part of my routine. Highly recommend it. Just remember to prioritise good form.

          Thanks for reading. Adios.

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          stevenson7 3Speak PodcastBy stevenson7