The question of whether the rowing motion builds the biceps or primarily the back is common among those new to resistance training. A row is defined as any exercise where a weight or resistance is pulled toward the torso, such as a seated cable row, dumbbell row, or barbell row. While the exercise fundamentally involves bending the arm to pull the handle, its main purpose is to target the large muscle groups of the back. The distinction between the back and the arm’s role lies in understanding which muscles are the prime movers and which are the helpers in the motion.
Primary Muscles Targeted by Rowing
Rowing movements target the muscles of the upper and middle back. The largest muscle targeted is the Latissimus Dorsi, or lats, which are responsible for pulling the upper arm toward the torso and creating back width. The lats are engaged during the powerful pulling phase of the row, especially when the elbows are kept relatively close to the body.
The middle of the back is worked by the Rhomboids and the Trapezius muscles. The Rhomboids, located between the shoulder blades, and the mid-Trapezius are activated when the shoulder blades are squeezed together (scapular retraction). This retraction is a key component of a proper row, contributing to back thickness and improved posture. These muscles work to stabilize the shoulder blades as the arms pull the load, making the row a compound movement.
The Role of Biceps in the Rowing Motion
The biceps brachii and the deeper brachialis muscle are involved in the rowing exercise, but their function is secondary to the back muscles. The biceps’ primary mechanical role is to flex the elbow, meaning they bend the arm to bring the forearm closer to the upper arm. This action is necessary to pull the handle towards the body.
In this movement, the biceps act as synergists, or helper muscles, assisting the prime movers (the lats and rhomboids) in completing the action. The back muscles are responsible for the larger movement of pulling the upper arm back, while the biceps are responsible for bending the arm. The feeling of bicep fatigue often occurs because these smaller muscles are working hard to stabilize and flex the elbow joint under a heavy load.
How Grip and Form Impact Bicep Engagement
The way you hold the handle can alter the amount of work the biceps perform during a row. Using an underhand grip, where the palms face up, places the biceps in a mechanically stronger position for elbow flexion. This supinated grip increases bicep engagement, which can be useful if arm development is also a goal, but it can limit the load if the biceps fatigue before the back muscles.
Conversely, an overhand grip, where the palms face down, is known as a pronated grip and decreases the mechanical advantage of the biceps. This shift in hand position forces the upper back, including the trapezius and rhomboids, to take on a greater proportion of the load. Grip width also plays a role. A narrower grip often allows the elbows to remain tucked closer to the body, which can better target the lats and lower traps. A wide grip shifts the emphasis toward the upper back and rear shoulders.
Maximizing Back Activation Over Biceps
To ensure the rowing exercise targets the back muscles effectively, specific technique cues and tools should be employed. The effective mental cue is to “pull with the elbows” rather than with the hands. Focusing on driving the elbows backward and squeezing the shoulder blades together shifts the mind-muscle connection away from the forearms and biceps and toward the larger back muscles.
The movement should be initiated by depressing and retracting the shoulder blades before the arms begin to bend. This pre-activation of the back musculature ensures they are the prime movers from the start of the pull. Avoiding momentum is also helpful; excessive leaning backward, or “cheating,” reduces the tension on the back. This allows the body to use the lower back and hips to move the weight, which diminishes the target muscle activation.
Finally, for heavy sets, using lifting straps can nearly eliminate grip and forearm fatigue, thereby reducing the secondary strain on the biceps. By taking the grip out of the equation, the lifter can focus solely on the back muscles’ ability to pull the load. This allows for greater overload for the intended back muscles.