The deadlift and bent over row are two resistance exercises that work the muscles of the back. A beginner may want to work up to these exercises, or recruit a health professional such as a personal trainer or physiologist to assure they are doing the exercise correctly. For gains in overall strength, do eight to 12 reps of three sets at a moderate intensity.
Deadlift
To perform a proper deadlift, you need a barbell. Stand behind the barbell and bend down at your torso to grip it. Your knees should also be bent. Grasp the bar with an overhand hold with your hands just shoulder-width apart. In one controlled motion, lift the bar up by straightening your knees and torso. You will extend your upper body all the way up into a standing posture, hold for a moment, then lower the barbell back down and repeat.
Muscles
The muscle that the deadlift targest is the erector spinae, which runs the length of the spine. The muscles that aid in the movement include the gluteal muscles of the buttocks, the quadriceps and adductors of the upper leg and the soleus of the lower leg. Stabilizing muscles do not move but provide stable joints and posture for the movement of the working muscle. When doing the deadlift your trapezius, levator scapula and rhomboids work to stabilize your back.
Bent Over Row
For the bent over row, you will also need to use a barbell. Lay the barbell on the ground and stand behind it. Bend down at your torso to hold the barbell with an overhand grip. Your knees need to be slightly bend your buttocks should be sticking out so that your back is perfectly straight. From this starting position, lift the barbell up off the floor but keep your position, only your arms should be moving. Bring the barbell up toward your chest and bend your elbows behind your back. Hold for a moment, then return to the starting position and repeat.
Muscles
The barbell bent over row targets the muscles of the back, arms and shoulders. The synergist, or helper muscles, include the traps, rhomboids and lats located on the back. The teres major and minor, delts, infraspinatus, brachialis and brachioradialis of the arms and shoulders also assist in the movement. The stabilizing muscles include the biceps and triceps.
References
- "ACSM's Guidelines for Exercise Testing and Prescription", Mitchell H. Whaley, PhD, et al.; 2006
- ExRx: Barbell Deadlift
- ExRx: Barbell Bent-Over Row
- American Council on Exercise: Barbell Bent-Over Row
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