Bench Pull vs Bent Over Row: Which One is Better for Building Muscle? Discover the Surprising Results!

Whether you’re a seasoned lifter or just starting your fitness journey, you’ve likely encountered the age-old debate: bench pull vs bent over row. Both exercises target your back muscles, but they differ in their mechanics and benefits. Understanding these differences is crucial for selecting the right exercise to achieve your specific fitness goals. This blog post will delve into the intricacies of each exercise, comparing their advantages and disadvantages to help you make an informed decision.

Understanding the Bench Pull

The bench pull is a variation of the traditional barbell row, but instead of pulling the barbell up towards your chest, you pull it horizontally towards your hips. This exercise primarily targets the lats, the large muscles on the back that run from your shoulders to your hips.

Here’s a breakdown of the bench pull:

• Starting position: Lie face down on a weight bench with your feet flat on the floor. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
• Execution: Pull the barbell towards your hips, keeping your elbows close to your body. Pause at the top of the movement, then slowly lower the barbell back to the starting position.

Benefits of the Bench Pull:

• Increased lat activation: The bench pull emphasizes the lats more than the traditional barbell row, promoting greater muscle growth in this area.
• Improved grip strength: The pull requires a strong grip, which can benefit other exercises and daily activities.
• Reduced lower back strain: By keeping your back flat on the bench, the bench pull minimizes stress on your lower back.

Disadvantages of the Bench Pull:

• Limited range of motion: The bench pull has a shorter range of motion compared to the bent over row, potentially limiting overall muscle activation.
• Lack of core engagement: The bench pull doesn’t require as much core engagement as the bent over row, which could limit its effectiveness for overall strength development.
• Not ideal for beginners: The bench pull can be challenging for beginners due to its technical nature and the need for proper form.

Understanding the Bent Over Row

The bent over row is a classic exercise that involves pulling a barbell or dumbbells up towards your chest while maintaining a bent-over position. This exercise works a wider range of back muscles, including the lats, traps, rhomboids, and rear deltoids.

Here’s a breakdown of the bent over row:

• Starting position: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, slightly wider than shoulder-width apart. Bend at the hips, keeping your back straight and core engaged.
• Execution: Pull the barbell up towards your chest, keeping your elbows close to your body. Pause at the top of the movement, then slowly lower the barbell back to the starting position.

Benefits of the Bent Over Row:

• Full range of motion: The bent over row allows for a greater range of motion, promoting more muscle activation and overall strength development.
• Improved core strength: The bent over row requires significant core engagement to maintain proper form and stability.
• Versatile exercise: The bent over row can be performed with various equipment, including barbells, dumbbells, and cables, offering flexibility in your workouts.

Disadvantages of the Bent Over Row:

• Increased risk of injury: Improper form can lead to lower back pain or injury, especially for beginners.
• Less lat activation: While the bent over row does target the lats, it doesn’t emphasize them as much as the bench pull.
• May require a spotter: Depending on the weight used, you may need a spotter to ensure safety during the exercise.

Bench Pull vs Bent Over Row: Which One Is Better?

The “better” exercise depends on your individual goals and preferences. If you’re looking to maximize lat development and minimize lower back strain, the bench pull might be a better choice. However, if you prioritize overall back strength, a full range of motion, and core engagement, the bent over row is likely the more suitable option.

When to Choose the Bench Pull

• Lat hypertrophy: If your primary goal is to build bigger and stronger lats, the bench pull is an excellent exercise to incorporate into your routine.
• Lower back issues: If you have a history of lower back pain, the bench pull’s reduced strain on this area might be beneficial.
• Limited space: The bench pull can be performed in a smaller space compared to the bent over row, making it more convenient for home workouts.

When to Choose the Bent Over Row

• Overall back strength: For a comprehensive back workout that targets multiple muscle groups, the bent over row is a superior choice.
• Core engagement: If you want to strengthen your core muscles, the bent over row’s requirement for stability will challenge your abs and obliques.
• Beginner-friendly: The bent over row is a more beginner-friendly exercise compared to the bench pull, allowing for easier progression.

Incorporating Both Exercises into Your Routine

You don’t have to choose between the bench pull and the bent over row. You can incorporate both exercises into your routine to target different aspects of your back development. For example, you could perform bench pulls for lat hypertrophy on one day and bent over rows for overall back strength on another day.

Tips for Performing Both Exercises Safely and Effectively

• Proper form is crucial: Maintain a neutral spine throughout both exercises to prevent injury.
• Start with lighter weights: Gradually increase the weight as you get stronger.
• Focus on the contraction: Squeeze your back muscles at the top of each repetition to maximize muscle activation.
• Breathe properly: Inhale during the eccentric phase (lowering the weight) and exhale during the concentric phase (lifting the weight).
• Listen to your body: If you experience any pain, stop the exercise and consult with a healthcare professional.

The Final Verdict: Choosing the Right Exercise for You

Ultimately, the best exercise for you depends on your individual needs and goals. If you’re looking for a targeted lat builder with reduced lower back strain, the bench pull is a great option. However, if you want a comprehensive back workout that engages your core and provides a full range of motion, the bent over row is the better choice. Remember to listen to your body, prioritize proper form, and gradually increase the weight as you get stronger.

What You Need to Learn

Q: Can I use dumbbells for bench pulls?

A: Yes, you can perform bench pulls with dumbbells. However, it’s important to maintain proper form and control the weight throughout the movement.

Q: Is the bench pull a compound exercise?

A: Yes, the bench pull is a compound exercise, as it involves multiple muscle groups working together.

Q: Can I do bench pulls if I have a shoulder injury?

A: If you have a shoulder injury, it’s best to consult with a healthcare professional or physical therapist to determine if the bench pull is safe for you.

Q: Is the bent over row a good exercise for beginners?

A: Yes, the bent over row is a good exercise for beginners, as long as they use proper form and start with lighter weights.

Q: How many sets and reps should I do for bench pulls and bent over rows?

A: The ideal number of sets and reps will vary depending on your fitness level and goals. A general guideline is 3-4 sets of 8-12 reps for each exercise.