A strong upper body is crucial for both aesthetic appeal and functional strength. Row variations are some of the most effective exercises to target your arms and shoulders while also engaging the muscles in your back. Rows not only help to build muscle but also enhance your posture and improve your overall pulling strength, making them a valuable addition to any workout routine.
As you age, it’s important to incorporate exercises that maintain muscle mass and promote joint health. Rowing exercises achieve just that, strengthening your muscles while minimizing the risk of injury by enhancing stability and balance.
Whether you’re looking to build visibly toned arms, defined shoulders, or a balanced upper body, row variations offer a wide range of movements to challenge different muscle groups. From targeting your biceps and triceps to sculpting your shoulders, rows are versatile and can be performed with various equipment, such as barbells, dumbbells, cables, or even your own body weight. By adjusting the angle, grip, or resistance used, you can fine-tune each exercise to focus on specific areas, ensuring your arms and shoulders get the attention they deserve.
To help you achieve the upper body of your dreams, here are 10 row variations designed to build stronger, more defined arms and shoulders. These exercises will give you the well-rounded development you aim for, and they can be easily incorporated into your workout routine. Each exercise includes recommended sets and reps to help you maximize results while minimizing the risk of overtraining.
Barbell Bent-Over Row
Sets: 3 | Reps: 8-10
The barbell bent-over row is a classic upper-body exercise that simultaneously engages the back, arms, and shoulders. This compound movement builds strength in the biceps, traps, and lats while improving shoulder stability.
How To Do It:
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
- Hinge at the hips and bend forward, keeping your back straight and knees slightly bent.
- Pull the barbell toward your torso, squeezing your shoulder blades together at the top.
- Lower the bar slowly to the starting position and repeat.
Dumbbell Single-Arm Row
Sets: 3 | Reps: 10-12 per arm
This unilateral exercise isolates each side of the back, targeting the lats, rhomboids, and biceps. It also helps correct muscle imbalances while engaging the core for stability.
How To Do It:
- Place your left knee and left hand on a bench, keeping your torso parallel to the floor.
- Hold a dumbbell in your right hand with your arm fully extended.
- Row the dumbbell toward your ribcage by driving your elbow upward.
- Lower the dumbbell back down in a controlled manner and repeat. Switch sides after completing all reps.
Seated Cable Row
Sets: 4 | Reps: 12-15
The seated cable row is a great exercise for isolating the middle back while building thickness in your lats and traps. The cable adds constant tension, making it excellent for muscle growth.
How To Do It:
- Sit on the cable machine with your feet firmly planted against the platform.
- Grab the handles with both hands and pull the weight toward your abdomen, keeping your back straight and chest up.
- Squeeze your shoulder blades together at the movement’s peak, then slowly extend your arms back out.
Inverted Row
Sets: 3 | Reps: 10-12
Using your body weight, the inverted row is a beginner-friendly exercise that works the arms, shoulders, and upper back. It’s great for improving pulling strength while reducing strain on the joints.
How To Do It:
- Lie under a barbell or suspension trainer, gripping the handles or bar with an overhand grip.
- Keep your body straight from your head to your heels as you pull your chest up toward the bar.
- Lower yourself slowly back down, keeping your core engaged throughout.
T-Bar Row
Sets: 3 | Reps: 8-10
The T-bar row is an excellent exercise for adding mass to your back, arms, and shoulders. By using a neutral grip, this variation focuses on the middle back and traps.
How To Do It:
- Position yourself with the T-bar handle between your legs.
- Bend your knees slightly and hinge at the hips, gripping the handles with both hands.
- Row the barbell toward your chest, squeezing your shoulder blades at the top.
- Slowly lower the bar back down and repeat.
Resistance Band Row
Sets: 3 | Reps: 12-15
Resistance band rows are perfect for at-home workouts or travel, providing excellent back, arm, and shoulder engagement with low joint impact.
How To Do It:
- Attach a resistance band to a sturdy anchor at chest height.
- Grab both handles and step back until there’s tension in the band.
- Pull the handles toward your chest, squeezing your shoulder blades together.
- Slowly return to the starting position and repeat.
Renegade Row
Sets: 3 | Reps: 8-10 per arm
The renegade row combines core stability with upper-body strength, targeting the lats, biceps, and shoulders while also working your abs and lower back.
How To Do It:
- Start in a high plank position with a dumbbell in each hand.
- Row one dumbbell toward your ribcage while keeping your core tight and hips stable.
- Lower the dumbbell back down and repeat on the other side.
Machine Row
Sets: 4 | Reps: 10-12
The machine row allows you to isolate the muscles in your back and shoulders while minimizing the need for stabilization. It’s a great way to focus on hypertrophy with controlled movement.
How To Do It:
- Adjust the seat height and position yourself so your chest is against the pad.
- Grip the handles and pull them toward your body, squeezing your shoulder blades at the top.
- Slowly return to the starting position, keeping constant tension on the muscles.
Gorilla Row
Sets: 3 | Reps: 10-12 per arm
Gorilla rows are a unique variation of the bent-over row that allow for a more dynamic movement, working the back, biceps, and shoulders while improving core stability.
How To Do It:
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand.
- Hinge at the hips and row one kettlebell toward your hip, then switch sides alternatingly.
- Keep your core tight and back flat as you perform each row.
Kettlebell Row
Sets: 3 | Reps: 10-12 per arm
Kettlebell rows offer a challenging way to strengthen your arms, shoulders, and back while improving grip strength and stability.
How To Do It:
- Place one knee and hand on a bench, holding a kettlebell in the other hand.
- Row the kettlebell toward your hip, driving your elbow back.
- Lower the kettlebell in a controlled manner and repeat on the other side.
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