Ab Workouts For Beginners: 20 Basic Core Exercises You Can Do At Home

What’s the power behind the bent over row? You can improve your back strength—and overall functional fitness—by mastering this classic exercise.

This guide can help you get started. We'll unpack the proper form, technique, and exercise variations of the bent over row. We’ll also address how to avoid injuries, pick the appropriate weight, and tailor the workout to your needs. 

Don’t bend over backward alone. Find a club near you for support and expert guidance when needed. 

What is the Bent Over Row?

Whether you want to improve your posture, lift more weight, or lead an active lifestyle, the bent over row can help you reach your health objectives. This workout targets your biceps and forearms, providing a potent full-body workout—perfect for boosting pulling power, developing athleticism, and making household tasks more manageable.

Benefits of the Bent Over Row

The bent over row is a classic exercise recognized for strengthening the back, maintaining posture, and aiding in functional fitness. It develops hypertrophy and stability using several muscle groups and can be included in training regimens for people of all fitness levels.

Strength and Hypertrophy

The bent over row is a powerhouse exercise for building a stronger back. This exercise promotes balanced muscle growth and significant hypertrophy when targeting the lats, rhomboids, traps, and supporting muscles like the biceps and forearms. 

Improved Posture and Stability

Better posture and less strain on the spine come from the bent over row's improved spinal alignment. Using your core increases stability, and strengthening the back muscles improves body alignment and balance. It enhances respiration and circulation while preventing injuries from daily chores.

Functional Strength

Beyond the gym, the bent over row develops functional strength for everyday chores and activities like climbing and rowing. Over time, a strong back from this exercise supports alignment, back pain relief, and proper posture.

Versatility in Training Programs

Beginners can use light weights to master form, while advanced lifters can add heavier loads or variations for progression. Needed for many sports, beginners and seasoned athletes alike can benefit from this workout as it increases pulling strength.

What Muscles Does the Bent Over Row Work?

Resting your chest on an incline bench allows you to concentrate on your upper back muscles without stabilizing your torso. This version targets the lats, traps, and rhomboids while preventing lower back fatigue and keeping the proper form. 

Primary Muscles 

• Latissimus dorsi (lats): The lats, large muscles spanning your back, are the primary movers in the bent over row, pulling the weight toward your body. Strong lats build a powerful back and support athletic movements like swimming, rowing, and climbing.

• Rhomboids: The rhomboids beneath the traps retract the shoulder blades during bent over rows. Strengthening them improves posture, reduces shoulder injury risk, and boosts upper body stability.

• Trapezius (traps): The trapezius, divided into upper, middle, and lower parts, primarily activates the middle and lower traps during bent over rows. These muscles stabilize the shoulder blades, support the upper back, and improve posture, reducing neck pain while boosting pulling strength.

Secondary Muscles

• Biceps: The biceps brachii, prominent muscles on the front of the upper arm—aka “the guns”—play a significant role in elbow flexion. During the bent over row, the biceps assist in pulling the weight toward your body, particularly in the final phase of the movement.

• Brachialis and brachioradialis: The brachialis and brachioradialis, located beneath the biceps, enhance grip strength and forearm power, boosting pulling strength and reducing injury risk.

• Rear deltoids: On the back of the shoulder, the rear deltoids stabilize the joint and assist in shoulder extension. During bent over rows, they keep shoulders retracted, improving posture and reducing the risk of shoulder strain.

• Stabilizing Muscles: The core, lower back, hamstrings, and glutes work together to maintain balance and proper posture throughout the movement.

Difference Between Barbell Bent Over Row and Dumbbell Bent Over Row

Choosing between a barbell bent over row and a dumbbell bent over row depends on your fitness goals and experience level. Let's look into each variation's key differences and benefits to help you make an informed decision.

Barbell Bent Over Row

The barbell bent over row is ideal for lifting heavier weights and achieving symmetrical pulling strength. This variation requires good grip strength and proper posture to perform effectively and safely. Best suited for advanced lifters, it’s a go-to exercise for building maximum back strength and overall power.

Dumbbell Bent Over Row

The dumbbell bent over row offers a greater range of motion and allows for unilateral work to correct muscle imbalances. This variation demands more stabilization, making it perfect for those focused on controlled movements. It’s a versatile choice for refining technique and strength.

How to Do a Barbell Bent Over Row

Proper technique is necessary to achieve the most significant results and prevent injury. Directions like these below target many muscle groups while building strength and hypertrophy.

Step-by-Step Instructions

1. Stand with feet shoulder-width apart, barbell on the ground

2. Bend at the hips, keep the back straight, and grip the barbell (overhand or underhand grip)

3. Engage your core and row the barbell toward your lower chest or upper abdomen

4. Slowly lower the barbell back to the starting position

5. Repeat as desired. (Recommended rep ranges: 8–12 reps for hypertrophy; 4-6 reps for strength)

Common Mistakes to Avoid: Rounded back, incorrect grip, or excessive momentum 

Barbell Bent Over Row Variations

The barbell bent over row is a go-to move for building a strong, defined back. It works your lats, rhomboids, and traps, and with simple tweaks to your grip or stance, you can change things up to target different muscles and keep your workouts fresh.

Kettlebell Row

The kettlebell row offers a unique grip and movement path compared to other row variations, making it an excellent choice for improving stabilization and functional strength. This variation challenges your core and coordination, helping you build a strong, balanced physique while adding variety to your routine.

Resistance Band Bent Over Row

The resistance band bent over row provides a versatile, joint-friendly option. It’s an effective way to target your back muscles with adjustable tension, making it suitable for beginners and those recovering from injuries.

Smith Machine Row

For those struggling with balance or stability, the Smith Machine row offers a fixed bar path that reduces the need for stabilization. This variation allows you to focus on proper form and muscle activation, making it a reliable choice for lifters at any experience level.

Underhand Grip Barbell Row

The underhand grip barbell row targets the lower lats for more intense activation than the traditional grip. This variation builds the V-shape of your back while also engaging the rhomboids and traps, adding variety to your back training routine.

How to Do a Bent Row with Dumbbells

Performing the bent over row with dumbbells requires proper technique to manifest power and reduce injury risk. Here are a few step-by-step instructions to avoid common mistakes and target key back muscles with precision and control:

Step-by-Step Instructions

1. Stand with a dumbbell in each hand, palms facing each other

2. Bend at the hips with a neutral spine and slight knee bend

3. Row the dumbbells towards your lower ribs, keeping elbows close to your body

4. Slowly return to the starting position

5. Repeat as desired

Common Mistakes to Avoid: Shrugging shoulders, excessive swinging, or uneven pulling

Dumbbell Bent Over Row Variations

Dumbbell bent over row variations offer many approaches to target back muscles and address individual training needs. Variations like the single-arm dumbbell row offer targeted strength development for the lats and supporting muscles, correct muscular imbalances, and increase symmetry.

Single-Arm Dumbbell Row

This dumbbell row is great for building unilateral strength and correcting muscle imbalances. It targets one arm at a time, keeping an even development of the back and preventing strength discrepancies. Working with the lats and supporting muscles, you’ll unlock a greater range of motion for everyday life.

Chest-Supported Dumbbell Row

Resting your chest on an incline bench, you can concentrate on your upper back muscles without stabilizing your torso. This variation targets the lats, traps, and rhomboids while maintaining proper form and reducing lower back fatigue.

Tips and Proper Form for the Bent Over Row

Here are some expert tips and tricks to help you row your best:

• Key Techniques: Maintain a neutral spine, engage your core, avoid rounding your shoulders, and use a controlled tempo for maximum muscle engagement.

• Head Positioning: Keep your neck neutral to align with your spine and avoid excessive upward or downward gaze to prevent neck strain.

• Warm-Up and Mobility: Perform dynamic stretches for the lower back and shoulders, and include warm-up sets with lighter weights.

• Injury Prevention: Use proper weight progression, avoid overloading, and consider using a belt to support lower back tension.

Incorporating the Bent Over Row into Your Workout Routine

You can achieve your fitness objectives and reach your potential when you appreciate the benefits of adding workouts to your program.

Frequency and Volume

Perform bent over rows 2 to 3 times weekly, allowing adequate recovery between sessions to avoid overtraining. This frequency supports consistent progress while preventing strain.

Pairing with Other Exercises

Combining bent over rows with supportive exercises like lat pulldowns, pull-ups, or deadlifts will improve your results. These exercises target similar muscle groups and reinforce pulling strength. Address common soreness or tightness with post-workout stretching or foam rolling to maintain mobility and prevent stiffness.

Stronger Every Row: The Ultimate Bent Over Row Blueprint

Get muscle, improve your posture, and advance your fitness with this blueprint. Remember: a strong back is essential for everyday tasks like carrying groceries, lifting kids, and placing boxes on trucks.  

So, why wait? Build strength like never before! Follow these tips for barbell and dumbbell bent over rows in our ultimate guide, exclusively from your friends at Planet Fitness.

Take your strength to new heights and start today with our step-by-step guide for free on the PF App. Unlock your back's full potential—no costs, just gains!

As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.

Need a quick and efficient method to increase your level of fitness? Your new favorite workout could turn out to be Rucking! 

Rucking combines walking with weight-bearing and can positively impact your strength, endurance, and cardiovascular health. This low-impact workout is perfect for anyone, of any fitness level, and has the advantage of supporting mental wellness and reducing stress. Prepare to learn more about what makes rucking such a fantastic and approachable workout—let's go!

Don’t start your fitness journey alone—Find a club near you and take that first step today!

What is Rucking?

Walking while carrying a weighted backpack is known as "rucking." Rucking increases the physical and mental benefits of hiking or walking by adding to the challenges of carrying weight. It originated in military training, where troops used rucking to increase their strength and stamina.

The accessibility of rucking is what makes it stand out. Anyone can ruck, regardless of fitness level, so you don't have to be an athlete to get started. Beginners may start light and slowly increase their weight and distance as stamina rises—it's an exercise that adapts to them.

The Benefits of Rucking

Rucking develops the body and the mind alongside physical conditioning. It builds both mental and physical strength by offering a balanced approach to health, uniting weight-bearing exercise with the outdoors. 

Physical Benefits

Rucking is a full-body exercise with significant physical advantages. Rucking raises your heart rate, strengthens your heart and lungs, and, in turn, improves cardiovascular health. Over time, carrying weight improves stamina and increases overall strength and endurance—your legs, back, and core are strengthened.

Rucking also supports fat loss, as the extra weight increases metabolism and speeds up calorie expenditure. Balancing your body and reinforcing the muscles supporting your spine also fosters improved posture.

Mental Benefits

Rucking isn’t just beneficial for your body—it’s a powerful boost for your mind. Combining physical activity and being outdoors helps lower stress hormones, reduce anxiety, and promote relaxation. Rucking causes endorphins to be released, boosting mood and cognitive function leading to increased focus and mental clarity.

The weighted walking's rhythmic quality promotes concentration and focus, while the outside environment provides sunlight, fresh air, and a closer bond with nature, all raising your general sense of well-being.

What Equipment is Needed for a Rucking Workout?

Getting started with rucking doesn't require much equipment, but the right gear can make all the difference. 

First, a sturdy, supportive pair of boots is required to prevent discomfort and injury, so look for footwear with a good fit, proper arch support, and sufficient cushioning for long walks.  Next, a durable, comfortable backpack is another key item—opt for one with padded shoulder straps, a supportive waist belt, and enough room for your weights. 

Beginners can also consider a weighted vest as an alternative. Start with a manageable weight, about 10 to 20% of your body weight, and gradually increase as your strength improves. Household items like books or water bottles can work as weights if needed. Other essentials for your workout can include a hydration pack or water bottle, moisture-wicking clothing for comfort, and a headlamp or flashlight for safe nighttime rucking.

How to Ruck

Rucking is a versatile activity that can be suited to fit your workout level and goals. Focusing on the right route, proper form, and a structured routine can help you maximize its benefits while staying safe and motivated.

Choosing a Route

Find a location that suits your fitness level and goals. Start with flat, even terrain, and gradually introduce more challenging routes with hills or uneven surfaces to increase intensity.

Proper Form and Technique

Maintaining good posture is crucial for preventing injuries. Keep your back straight, shoulders relaxed, and head aligned with your spine. Use a natural arm swing for balance, and focus on steady, rhythmic breathing to support your endurance.

Building a Rucking Routine

Start slow, with short distances and lighter weights, and gradually increase as you build strength and confidence. Too cold or hot to ruck outside? Hit the gym to keep endurance building. Whether you’re doing circuits or lifting weights to build strength, keep it engaging. Plus, a little extra cardio on the step machine or elliptical will help you build endurance, which goes a long way out on the open road. 

Tips for Starting Your Rucking Workouts

Starting your rucking journey requires thoughtful preparation to warrant safety, benefits, and long-term success. Prioritizing hydration, safety measures, and progress tracking can help you build a routine supporting your goals and motivating you.

Hydration and Nutrition

Proper hydration and nutrition are essential for a successful rucking workout. Make sure to drink water before, during, and after your ruck workout to maintain performance. Combine your water regimen with nutrient-dense meals to improve your energy levels by nourishing your body and speeding up recovery.

Safety Considerations

Rucking with a buddy or in a group not only adds motivation, but also enhances safety. Always inform someone of your planned route and expected return time, especially if you’re rucking alone. Wear weather-appropriate gear, stay mindful of conditions, and take extra precautions when rucking in extreme heat or cold to avoid discomfort or injury.

Tracking Your Progress

Monitoring your progress is key to staying motivated and achieving your goals. Record your workouts and monitor your time, weight, or distance progress using fitness trackers, mobile apps, or notebooks.

Embrace the Outdoor Adventure Toward a Healthier You 

Rucking is more than just a workout or fitness option—it's an adventure that combines mindfulness, community, and fitness. It's fun, relaxing, and beneficial for achieving many health goals, like improved mental health or strength and endurance.

Take to the trail today! Get started for free on the PF App—track your progress and connect with a supportive community.

Always consult with a physician prior to beginning any exercise program. See full medical disclaimer here.

There’s a reason, or maybe a few, why the plate-loaded bench press is a staple in gyms! This machine delivers great results while being accessible to both beginners and seasoned lifters. Specifically, the plate-loaded bench press helps build muscle, increase strength, and improve posture. 

Want to learn how to use the plate-loaded bench press to its fullest potential? Read on for tips and tricks to get started, as well as the benefits you can expect from a bench press workout. 

Here at Planet Fitness, we’ve got your back. Find a club near you for easy and affordable access to a (plate)loaded gym experience.

What is the Plate-Loaded Bench Press?

The plate-loaded bench press is a machine built to replicate the motion of a traditional barbell bench press. It is a less complicated technique, though, making it a great choice for beginners. The plate-loaded bench press offers very controlled movement, like the Smith Machine bench press, providing additional safety. Free weights require you to stabilize the barbell, but the guided motion of the plate-loaded machine allows you to focus on working your muscles. 

Key features of the plate-loaded bench press include:

• Guided Motion: The plates are mounted on a set of rails, allowing for a smooth, controlled press.

• Controlled Resistance: Because of its quality design, the machine ensures that resistance is evenly distributed throughout the muscles during the press. This reduces injury and improves targeted workouts. 

• Safety: Working out solo means you don’t always have someone to spot you during a free-weight bench press. With the plate-loaded machine, there’s less risk of the weight falling or being misaligned, making it a safer option. 

How is a Plate-Loaded Bench Press different from a Plate-Loaded Chest Press?

Even though the plate-loaded bench press and plate-loaded chest press both work the upper body muscles, they each require a different motion and target different muscles. 

• Movement Patterns: The plate-loaded bench press has a similar form used in the free-weight bench press, requiring you to lay flat and press upwards. On the other hand, the plate-loaded chest press requires you to be sitting with a forward press. 

• Muscle Activation: Each exercise targets different muscles. The bench press engages muscles like the shoulders and triceps. The chest press isolates the pectoral muscles more effectively and is better for those wanting to build chest muscles and strength. 

Muscle Groups Worked by the Plate-Loaded Bench Press

The plate-loaded bench press targets several important muscle groups in the upper body.

Primary Muscles

• Pectoralis Major: Aka “The Pecs.” This is the primary muscle that’s getting stronger during exercise. Responsible for moving the arms forward and across the chest, working the pecs provides great functional strength for day-to-day. 

• Anterior Deltoids: Located toward the front of the shoulder, these muscles engage to press the weight upward—it’s the “press” part of the plate-loaded bench press. 

• Triceps Brachii: The back muscles of the upper arms are responsible for straightening the arms during the press in the first half of the exercise. 

Secondary Muscles

• Biceps: The biceps assist in stabilizing the muscles during the movement. For bench presses, it’s useful to have strong biceps so you can use the exercise to strengthen other muscles. 

• Forearms: Forearms grip the handles and keep the movement steady for a complete press. Used to grip the handles and stabilize the movement.

• Stabilizing Muscles: More minor muscles, such as the serratus anterior, engage the shoulder blades, improving posture and form during the exercise. 

Effects on the Muscles from the Plate-Loaded Bench Press

The plate-loaded bench press works your muscles hard but in a good way! After some time on this machine, you’ll likely feel a muscle pump due to increased blood flow to the chest, shoulders, and triceps. This pump-feeling is the first sign of muscle growth. 

Benefits of the Plate-Loaded Bench Press

The plate-loaded bench press offers a controlled range of motion, which leads to steady—and safe—muscle development. Beginners can start light with smaller weights and gradually add weight and resistance as they build strength. Those with more experience can get technical and zero in to target specific muscle fibers for greater hypertrophy. At Planet Fitness, trainers and staff are always around to teach you how to use the machines and movements to their fullest potential. 

Sitting at a desk all day hunches your shoulders and hurts your posture. Working these muscles in the plate-loaded bench press—including your chest, shoulders, and triceps—counteracts poor positioning and corrects your posture with further practice. Further, core engagement during this exercise promotes greater stability and balance. Now, all these benefits won’t pop up overnight; you’ll have to work regularly with the plate-loaded bench press over time, but the ease and versatility of this machine make that an achievable goal for almost anyone.  

Components of the Plate-Loaded Bench Press Machine

The small parts of the plate-loaded bench press help to make your life easier and your workout better. Several key components make it easy to use and effective for training:

• Bench: Adjustable for flat, incline, or decline positions to allow various pressing angles and muscle targets.

• Handles and Grips: Different grip styles and positions (wide, narrow, neutral) target different parts of the chest and shoulders depending on how you grab it.

• Weight Plates: Removable weight plates to add or lower resistance. It helps you to progress and build strength comfortably. 

• Safety Features: There should be no scary slip-ups with this machine! Guided rails and stoppers ensure the weights remain securely in place to reduce the risk of injury. 

How to Use the Plate-Loaded Bench Press

1. Adjust the bench and grips: Choose a flat, incline, or decline bench angle depending on which muscles you want to target. Then, choose the appropriate grip. If you struggle to adjust or don’t know which position to use, flag down a staff member to help! 

2. Load the weights: Place the weight plates on either side of the machine. Be sure to put the same amount of weight on both sides to distribute the weight evenly.

3. Find your positioning: Sit or lie down on top of the bench. Place your feet firmly on the floor for added stability and maximum core engagement.

4. Press the weight: Take the handles tightly and press the weight away from your chest. 

5. Lower the weight: Now that the weight is to your maximum range of motion, slowly bend your arms and lower the weight in a slow and controlled movement. 

6. Repeat: Perform desired reps, focusing on technique and form.

Best Plate-Loaded Bench Press Exercises

The versatility of the plate-loaded bench press can be used for many exercises, but we’ve given you a few to start you off. Of course, if you’re at Planet Fitness, trained staff can spot you, or help you discover new ways to work out!

• Iso-Lateral Bench Press: Align your hand placement on the grips to parallel your chest. The independent arm movements during this movement lead to balanced muscle development, helping correct strength imbalances.

• Plate-Loaded Incline Press: Adjust the bench to sit and move in the same pattern outlined above. This targets the upper chest for a fuller, more defined chest.

• Decline Bench Press: Adjust the bench to be at the lowest position that is comfortable for you. Laying horizontally like this focuses on the lower portion of the pectorals.

You can also experiment with wide or narrow grips to shift emphasis between the chest and triceps.

Incorporating the Plate-Loaded Bench Press into Your Routine

While the plate-loaded bench press can be a part of any gym routine, it is important to start slow—especially if you’re a beginner! At first, use lighter weights to master the form and technique and use slow and controlled movements. This helps ensure you are targeting the correct muscles. 

Once you have the basics down, start performing this exercise about 2 to 3 times weekly. The time in between gives your muscles time to recover and grow. As you familiarize yourself with the machine and get used to the weights, consider increasing the resistance. A gradual increase in weight or the number of reps continues challenging your muscles. You can safely and steadily improve your strength and muscle development by progressing gradually and focusing on technique.

Do That Bench Press!

Suitable for all fitness levels, it’s no wonder why the plate-loaded bench press is a craze at gyms. The controlled movement and customizable resistance support muscle growth, strength, and endurance like no other machine. Incorporating this exercise into your routine, emphasizing proper form and gradual progress, will significantly improve upper-body strength and muscle definition. Consistency and dedication are key—add the plate-loaded bench press to your workout to achieve your fitness goals. 

Ready to hit the gym and try out the plate-loaded bench press? Find a Planet Fitness club today. Or, get started on your goals today for free on the PF App.

Always consult with a physician prior to beginning any exercise program. See full medical disclaimer here.