It can decrease stretch in the hamstrings, and make it easier to pick a weight off the ground.
Allowing bend in the knees: this lowers the center of gravity and the pelvis is brought closer to the ground. This likely means contraction of the transversus abdominis, as contraction of the rectus abdominis would cause the back to round and de-activate the lower back. Keeping the abs tense to support the back. Some things that people do with the desire of safety are: Being supervised by someone experienced in doing the lift can benefit beginners who would not be aware of unsafe postures. Adopting a stable form and alignment can be difficult for many to learn. A pronated forearm and a wide grip on a barbell encourages an elbows-out row, while a supinated forearm and a narrow grip on the barbell encourages an elbows-in row.Ĭhances of being injured are increased when a lifter deviates from safer postures. Form can easily switch between the two when done with dumbbells. Ī medium between the extremes can also be done, such as pulling to a 45-degree angle. The lateral deltoid can be involved alongside the posterior delts via rowing at a 45 Degree angle with forearms hanging straight down and upper arms perpendicular to the body through the range of motion, this form has with similar muscle activation to lateral raises. This increases the demands on the lower back as the weight is pulled to a point further away from the pelvis. The transverse extensors (posterior deltoid muscle fibers and the infraspinatus and teres minor of the rotator cuff), along with scapular retractors such as the rhomboids and entire trapezius, are better targeted when the elbows are brought outwards. This reduces the amount of work the lower back has to do. The latissimus dorsi originate in fascia of the lower back, so the mass is pulled to a place closer to the pelvis. It is assisted by the lower trapezius fibers in adducting the scapulae. The latissimus dorsi muscle is best targeted with the elbow close to the torso, bringing it to the hip. 
The muscles emphasized in the pulling movement vary based on form: Kroc row: Named after Matt Kroczaleski who popularised them, Kroc rows are one-arm, heavy weight and high repetition rows that often call for grip compensating straps at extremely heavy poundages up to around 300 lbs or 140 kg.It also gives greater feedback about the pronation and supination as the movement of the bar is very visible. This necessitated greater work by the radial and ulnar flexors of the wrist to stabilize while pulling. One arm barbell bent-over row: Done in a nearly identical fashion as the one arm dumbbell, but with the added instability of a long bar.The weight is lifted towards the hip until elbow bends past 90° and the humerus is in line with the back, then lowered to the original position. One arm dumbbell bent-over-row: This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended.Yates row: named after Dorian Yates a row done with underhand grip and a slightly more upright torso than a regular row.
Pendlay row: named after Glenn Pendlay the back is parallel to the ground and the weight lifted from the floor.Two arm dumbbell bent-over-row: The barbell is replaced by two dumbbells, one for each hand.The hands are kept pronated and the back straight.
Two arm barbell bent-over-row: This version uses both arms to lift a barbell to the stomach in a bent-forward position.There are several variants of this exercise, depending on whether dumbbells or a barbell is used and whether both arms are exercised at the same time: A one arm bent-over dumbbell row with a bench used as support.
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