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Bend Over Row

Bend Over Row

The bend over row is a compound resistance training exercise to strengthen the muscles of the shoulder girdle and elbow flexors.

Moreover, the bend over row activates numerous muscle groups simultaneously, thereby improving neuromuscular system efficiency.

The exercise also enhances the skill set for more complex movements, such as upper body strength for Olympic lifts.

Since the muscles of the shoulder girdle have to manage high force output repeatedly during groundstrokes and the serve you should ensure that these muscles have adequate strength and endurance capabilities.

Otherwise, shoulder injuries will occur in the future.

Roger Federer Open Stance Forehand
Roger Federer © by Phil Halfmann – all rights reserved

Therefore, many professional tennis players use the bend over row to strengthen the muscles of the shoulder and improve overall shoulder joint integrity.

If you experience shoulder pain take a look at rotator cuff injuries and 3 non-surgical treatment options.

Bend Over Row Description

Bend Over Row
© by Phil Halfmann – all rights reserved
  1. Position barbell hip level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar; wrists remain neutral and are in line with elbows; elbows remain close to the torso; lift barbell off the rack and take a step back
  4. In athletic stance, flex hips to 90˚, then flex the abdominals
  5. Retract scapulae (push shoulder blades together) first, then abduct shoulders to 90˚ and pull barbell upward towards xiphoid process of sternum (barbell should be between belly button & chest); maintain neutral spine position; look forward
  6. Slowly adduct shoulder and extend elbows thereby returning barbell to starting position

Note: Exercise can also be performed with dumbbells!

Bend Over Row Targeted Musculature

  • Rhomboids
  • Trapezius
  • Deltoids
  • Biceps

Rhomboid muscles animation small

Trapezius lateral4

Training Zone

In this section we provide you with some exercises you can use to optimize your training.

The exercises have been grouped and selected based on the major muscle group(s) they target – the prime movers.

The first exercise is a dynamic warm up to increase muscle tissue temperature to prepare you for your workout.

For more info take a look at the benefits of a proper warm up routine.

The second exercise is a free-weight resistance training exercise to strengthen the respective prime movers and improve neuromuscular system efficiency.

Why? Find out more about the purpose of weightlifting for tennis players.

The third exercise is a static stretching exercise you can do following your workout as a cool down to improve flexibility and reduce muscle soreness.

Here is more information on the benefits of static stretching.

Recommended Exercises

  1. 2 Racquet Serves
  2. Dumbbell Bench Press
  3. Posterior Deltoid Stretch
DB bench press
DB Bench Press
Posterior Deltoid Stretch
Posterior Deltoid Stretch