{"id":1816,"date":"2019-11-14T06:30:16","date_gmt":"2019-11-14T14:30:16","guid":{"rendered":"https:\/\/musclemagfitness.com\/?p=1816"},"modified":"2019-11-14T06:30:16","modified_gmt":"2019-11-14T14:30:16","slug":"build-a-thick-v-taper-back-with-bent-over-rows","status":"publish","type":"post","link":"https:\/\/fghdesign.com\/mmf\/build-a-thick-v-taper-back-with-bent-over-rows\/","title":{"rendered":"Build A Thick V Taper Back With Bent Over Rows and Other Exercises"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The bent-over row is an excellent exercise for the development of a thick V Taper Back. The bent-over row is also an excellent exercise for building the muscles in deltoids erector spinae and upper back and helps give you a muscular, stable, powerful-looking physique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Importance of Building a Strong V Taper Back<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your back is a huge muscle group that should train consistently. If you don&#8217;t train your back with the same intensity and frequency as your chest muscles, you will suffer muscular imbalances. Consequently, if you do develop muscular imbalance, you will be more prone to injuries.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bent Over Rows Summary<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Primary Muscles Worked: Upper Back (Trapezius, Latissimus Dorsi, Infraspinatus, Rhomboids, Teres Major)<\/li><li>Other Muscles (Secondary) Worked: Erector spinae, Deltoid, Posterior, Brachialis, Brachioradialis, Biceps Brachii, Triceps, Long Head, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus<\/li><li>Equipment: Barbell or Dumbbells<\/li><li>Mechanics Type: Compound<\/li><li>Force: Pull<\/li><li>Utility: Auxiliary<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to Properly Perform the Bent Over Row For A V-Shaped Back<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Proper Positioning Is Important<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Make sure your head is parallel to the ground and centered over your shoulders.<\/li><li>Bring your chest up.<\/li><li>As you bring your chest up, your shoulders must relax and not go up. Therefore, relax your shoulders down and back.<\/li><li>Tighten your abs by pulling your belly button to your spine.<\/li><li>Align your knees with your second and third toes.<\/li><li>Make sure your knees are not locked. There must always be a slight bend in them.<\/li><li>Stand with your feet spaced comfortably apart (usually hip width).<\/li><li>Stand with your body weight placed at the midpoints of your feet.<\/li><\/ol>\n\n\n\n<section class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-undefined uagb-columns__stack-tablet uagb-columns__valign-middle uagb-columns__gap-5 alignundefined uagb-columns__reverse-tablet uagb-columns__reverse-mobile\" id=\"uagb-columns-727b873f-e22d-4720-81e2-96cb0a1069be\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-2\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-8e803539-627e-4514-935c-19487439deb1\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h3 class=\"wp-block-heading\">Performing Bent Over Row Procedure<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Bend your torso over, keeping a natural arch in your spine, keeping your knees slightly bent.<\/li><li>Keep your abdominal muscles tight, shoulders back, and chest up.<\/li><li>Take a big breath before pulling the weight to your chest. Breathe on the floor between reps.<\/li><li>Don&#8217;t overextend your hips. Your back shouldn&#8217;t rise much higher than where it was at the start of the Barbell Row<\/li><li>Under control, pull the weight up to your lower chest (xiphoid process), while focusing on bringing your shoulder blades together.<\/li><li>Stop just after your elbow joints are in line with your shoulders and reverse the motion back down.<\/li><li>Under control, lower the weight, stop just before your elbow joints are straight and reverse the motion back up.<\/li><li>Repeat<\/li><\/ol>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-c93f38ca-d04a-4c86-a1c9-7023f7791ed5\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Barbell-Rear-Delt-Row-shoulder.gif\" alt=\"Man performing barbell bent over rows with MuscleMagFitness logo background.\" class=\"wp-image-4739\" \/><\/figure><\/div>\n<\/div><\/div>\n<\/div><\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Fearless Academy Demonstrating Underhand Bent Over Row<\/h2>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:420px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_vT2GjY_Umpw\"><div id=\"lyte_vT2GjY_Umpw\" data-src=\"\/\/i.ytimg.com\/vi\/vT2GjY_Umpw\/hqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/vT2GjY_Umpw\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/vT2GjY_Umpw\/0.jpg\" alt=\"YouTube video thumbnail\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<h3 class=\"wp-block-heading\">Muscles You Will Worked To Develop A V Taper Back<\/h3>\n\n\n\n<section class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-undefined uagb-columns__stack-tablet uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined muscles-image\" id=\"uagb-columns-7102c80d-191b-4730-a648-143f92c9bd80\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-2\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-898a8bae-cdde-4941-badb-5752cea02c4f\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h4 class=\"wp-block-heading\">Target (Agonist) Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Trapezius, Middle<\/li><li>Trapezius, Lower<\/li><li>Latissimus Dorsi<\/li><li>Infraspinatus<\/li><li>Rear Deltoids<\/li><li>Rhomboids<\/li><li>Teres Major<\/li><li>Teres Minor<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Synergist Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Erector spinae<\/li><li>Deltoid, Posterior<\/li><li>Brachialis<\/li><li>Brachioradialis<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Dynamic Stabilizers Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Biceps Brachii<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Stabilizer Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Erector Spinae<\/li><li>Hamstrings<\/li><li>Gluteus Maximus<\/li><li>Adductor Magnus<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Antagonist Stabilizers<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Pectoralis<\/li><li>Triceps, Long Head<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-image muscles-image\" id=\"uagb-column-20c4f93d-15a3-441e-9d0b-65a5ac3dd08d\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<div style=\"height:720px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n<\/div><\/div>\n<\/div><\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Tips for Developing A V Taper Back Through Proper Row Form<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you want a sleek V-shaped back you should use theses tip to maximize your results.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Your torso may be kept horizontal for stricter execution.<\/li><li>Ensure your knees are bent to maintain your lower back straight.<\/li><li>If your lower back becomes rounded due to tight hamstrings, bend your knees more so your torso is lower.<\/li><li>If you are bending your back to pick up the weight, first deadlift the weight, then lower your torso into a horizontal position with your knees bent and back straight.<\/li><li>You can increase your lat involvement by using a shoulder-width underhand grip. With this position, you want to emphasize shoulder extension over the transverse extension.<\/li><li>Don&#8217;t pull with your hands. Pull your elbows to the ceiling. Try to make your shoulder-blades touch &amp; open your chest.<\/li><li>The bar starts on the floor on each rep for the Pendlay Row.<\/li><li>Don&#8217;t try to hold the bar against your chest.<\/li><li>Don&#8217;t try to return the bar slowly to the floor.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common Errors While Performing the Bent Over Rows<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bar Too Far Away<\/strong>. Keep the bar close to your body. Put the bar over your feet, straight under your shoulder-blades.<\/li><li><strong>Back is Going Vertica<\/strong>l. You&#8217;re are not deadlifting. So make sure your upper-back is doing the work, not your hips. Lower the weight if you are overextending your hips.<\/li><li><strong>Don&#8217;t Drop Your Chest.&nbsp;<\/strong>You&#8217;ll drop your chest to meet the bar when the weight gets too heavy \u2014 lower the bar when this gets excessive.<\/li><li><strong>You Are Extending Your Knees<\/strong>. Use a hip extension on the way up, but no knee extension. Keep your knees unlocked and straight.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Variations To Bent Over Row<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Modifications are intended to work different subgroups of your muscles or develop the same muscle groups in slightly different ways. There are plenty of variations to the barbell bent-over row. Some other variations include:<\/p>\n\n\n\n<div class=\"wp-block-uagb-icon-list uagb-icon-list__outer-wrap uagb-icon-list__layout-vertical Exercise-Image-List\" id=\"uagb-icon-list-26987b83-2b12-461a-83c1-8496914cd749\"><div class=\"uagb-icon-list__wrap\"><a class=\"uagb-icon-list-repeater-0 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/sites\/6\/2019\/10\/Dumbbell-Palm-Rotational-Bent-Over-Row-Back.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Dumbbell Bent Over Row.<\/strong>\u00a0Same movements as detailed above.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-1 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Barbell-Rear-Delt-Row-shoulder.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Pendlay Row<\/strong>. Pendlay Rows involve arching of your upper-back and allowing the bar to touch the ground resting between each rep.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-2 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/sites\/6\/2019\/10\/Barbell-Reverse-Grip-Bent-over-Row-Back-1.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Reverse-Grip Row.<\/strong>\u00a0When you use an underhand grip, you will incorporate your biceps more.<\/span><\/div><\/div><\/a><\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Additional Exercises To Compliment The Bent Over Row For A V Taper Back<\/h3>\n\n\n\n<div class=\"wp-block-uagb-icon-list uagb-icon-list__outer-wrap uagb-icon-list__layout-vertical Exercise-Image-List\" id=\"uagb-icon-list-ec807e3c-5779-4620-bac2-63b2709bd479\"><div class=\"uagb-icon-list__wrap\"><a class=\"uagb-icon-list-repeater-0 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/the-deadlift\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Barbell-Deadlift-m-Hips.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/the-deadlift\">Deadlifts<\/a>.\u00a0<\/strong>Deadlifts are a great overall exercise for putting on whole body mass and fantastic for putting on lots of thick back muscle.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-1 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Cable-seated-row-Back.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Machine Seated Row<\/strong>. This exercise works the entire back. Here are just some of the muscles this great exercise works, Erector Spinae, Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Teres Minor, Rear Deltoid, Posterior, Infraspinatus, Brachialis, Pectoralis Major, and Sternal.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-2 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/lat-pulldowns-for-a-sexy-v-taper\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Cable-Pulldown-pro-lat-bar-Back.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/lat-pulldowns-for-a-sexy-v-taper\">Lat Bar Pulldown<\/a>.<\/strong>\u00a0Lat pulldowns work the lats and upper back. Here are just some of the muscles this great exercise works, Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Teres Minor, Rear Deltoid, Posterior, Infraspinatus, Brachialis, and Pectoralis Minor.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-3 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/hyperextensions-for-a-strong-lower-back\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Plate-Hyperextension-Hips.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/hyperextensions-for-a-strong-lower-back\">Hyperextensions<\/a>.\u00a0<\/strong>Hyperextensions target the erector spinae, while indirectly working the gluteus maximus, hamstrings, and adductor magnus.<\/span><\/div><\/div><\/a><\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Build A Strong V Taper Back Takes More Than Just Bent Over Rows<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Looking for more exercises to build a strong back check out <a href=\"https:\/\/fghdesign.com\/mmf\/best-back-exercises\">7 of the Best Back Exercises for Bodybuilding and Strength Training<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The bent-over row is an excellent exercise for the development of a thick V Taper Back. The bent-over row is also an excellent exercise for building the muscles in deltoids erector spinae and upper back and helps give you a muscular, stable, powerful-looking physique.<\/p>\n","protected":false},"author":8,"featured_media":4736,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4,5,9,24],"tags":[58,95,125,137,140,144],"class_list":["post-1816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding-posts","category-exercises-men","category-fitness-and-exercises-posts","category-weight-lifting","tag-deltoids","tag-latissimus-dorsi","tag-rhomboids","tag-teres-major","tag-trapezius","tag-upper-back"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build A Thick V Taper Back With Bent Over Rows and Other Exercises - Muscle Mag Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fghdesign.com\/mmf\/build-a-thick-v-taper-back-with-bent-over-rows\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Build A Thick V Taper Back With Bent Over Rows\" \/>\n<meta property=\"og:description\" content=\"The bent-over row is an excellent exercise for the development of a thick V Taper Back. 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