{"id":46582,"date":"2022-09-30T01:35:40","date_gmt":"2022-09-30T01:35:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46582"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"row-variations","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/row-variations\/","title":{"rendered":"Row Variations: 12 Exercises To Build Strong Back Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Row_Muscles_Worked\" >Row Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Latissimus_Dorsi\" >Latissimus Dorsi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Trapezius\" >Trapezius<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Rhomboids\" >Rhomboids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Erector_Spinae\" >Erector Spinae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Teres_Major\" >Teres Major<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Rear_Delts\" >Rear Delts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Benefits_Of_Rows_And_Back_Training_In_General\" >Benefits Of Rows And Back Training In General<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Improve_Posture\" >Improve Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Reduce_The_Risk_Of_Injury\" >Reduce The Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Enhance_Performance_In_Other_Exercises\" >Enhance Performance In Other Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#What_Kind_Of_Rows_Are_There\" >What Kind Of Rows Are There?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Bent-Over_Barbell_Rows\" >Bent-Over Barbell Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Pendlay_Rows\" >Pendlay Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Seated_Cable_Rows\" >Seated Cable Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Inverted_Rows\" >Inverted Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#One-Arm_Dumbbell_Rows\" >One-Arm Dumbbell Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Prone_Incline_Dumbbell_Bench_Row\" >Prone Incline Dumbbell Bench Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Renegade_Rows\" >Renegade Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Head-Supported_Barbell_Bentover_Row\" >Head-Supported Barbell Bentover Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Yates_Row\" >Yates Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#T-Bar_Row\" >T-Bar Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Helms_Row\" >Helms Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#Barbell_Seal_Row\" >Barbell Seal Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/row-variations\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A strong back does more than make you look good in a tank top. A powerful back is essential for posture, helps to protect your spine, and gives you the strength needed for just about any activity.\u00a0<\/span><span style=\"font-weight: 400;\">Rows are among the best exercises for targeting your back, and there are a variety of different row variations that you can do to keep your workouts interesting. <\/span><span style=\"font-weight: 400;\">To make your back day at the gym more effective, we&#8217;ve compiled the best row variations that target your back muscles from a variety of angles. We&#8217;ll also take you through the proper form for each exercise so that you get the most out of your workout and avoid any injuries.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Row_Muscles_Worked\"><\/span><strong>Row Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding the anatomy and functions of the muscles that make up your back will give you a better idea of how different row variations can help you achieve your <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\">fitness goals<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Latissimus_Dorsi\"><\/span><strong>Latissimus Dorsi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The latissimus dorsi, commonly referred to as the &#8220;lats,&#8221; are the large, flat muscles that run from your lower back to your armpits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These muscles are responsible for bringing your arms down and back, as well as rotating your arms inward.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lats are activated during rowing motions, which is why rows are an effective exercise for developing this muscle group.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trapezius\"><\/span><strong>Trapezius<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The trapezius, or &#8220;traps,&#8221; are a muscle group that extends from the base of your neck to the middle of your back. These muscles are responsible for moving your shoulders and can assist with holding your head up (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK518994\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In your day-to-day life, the traps are used whenever you shrug your shoulders. The trapezius is also activated during rowing motions, which is why rows are an effective exercise for developing this <a href=\"https:\/\/betterme.world\/articles\/standing-core-workouts\/\">muscle group<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rhomboids\"><\/span><strong>Rhomboids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The rhomboids are a muscle group that extends from the base of your neck to the middle of your back. They comprise two muscles, the rhomboid major and the rhomboid minor. These muscles are responsible for moving your scapula (shoulder blade) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534856\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In your daily life the rhomboids are necessary for smooth movement of your arms and shoulders like when you&#8217;re reaching for something.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Erector_Spinae\"><\/span><strong>Erector Spinae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The erector spinae is a muscle group that extends along the length of your spine from your sacrum to your cervical vertebrae.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It consists of three muscles: the iliocostalis, longissimus, and spinalis (<\/span><a href=\"https:\/\/teachmeanatomy.info\/back\/muscles\/intrinsic\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This muscle group is responsible for maintaining the natural curve of your spine and keeping you upright.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day in and day out, the erector spinae is used whenever you stand up from a seated position or bend over. All movements that involve the extension of the spine will activate the erector spinae.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Teres_Major\"><\/span><strong>Teres Major<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain variations of the row <a href=\"https:\/\/betterme.world\/articles\/burpee-workout-routine\/\">exercise<\/a> will also target the teres major, which is a small muscle located in your upper back. This muscle assits the lats in bringing your arm down and back, as well as rotating your arm inward (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306987720303315\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rear_Delts\"><\/span><strong>Rear Delts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just like the teres major, certain variations of the row will also target the rear deltoids, or &#8220;rear delts.&#8221; The rear delts are the muscle group that makes up the back of your shoulder.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles bring your arm forward and backward as well as rotating your arm outward (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-hill-running\/\"><i>Benefits Of Hill Running And How To Do It Correctly<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"row variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Rows_And_Back_Training_In_General\"><\/span><strong>Benefits Of Rows And Back Training In General<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several benefits to be gained from regularly incorporating rows into your workout routine. In addition to strengthening the muscles that make up your back, rows can also help:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Posture\"><\/span><strong>Improve Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common complaints when it comes to modern living is poor posture (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Posture\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This is primarily because we spend the majority of our days seated in front of a computer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This hunched-over position can lead to several problems, including back pain, headaches, and neck pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5618737\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). By strengthening your back muscles with rows (and other back exercises), you can improve your posture and alleviate some of these problems.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_The_Risk_Of_Injury\"><\/span><strong>Reduce The Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong back can help protect your spine and reduce the risk of injury (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/321682387_Back_Injury_Prevention\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is especially important if you participate in activities that put strain on your back, such as lifting heavy weights or playing contact sports. By regularly incorporating rows into your workout routine, you can help to keep your back strong and <a href=\"https:\/\/betterme.world\/articles\/post-workout-chocolate-milk\/\">healthy<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhance_Performance_In_Other_Exercises\"><\/span><strong>Enhance Performance In Other Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong back muscles can also enhance your performance in other exercises (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/10\/5400\/htm\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For example, if you&#8217;re a runner, having strong back muscles can help you maintain good form and improve your breathing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, strong back muscles can help to stabilize your body during other exercises, such as squats and deadlifts. This can help you lift heavier weights and achieve greater results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"lose 50 lbs in 6 months\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Kind_Of_Rows_Are_There\"><\/span><strong>What Kind Of Rows Are There?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In its most basic form, the row is an <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">exercise<\/a> that involves pulling a weight towards your body while bent over and keeping your back straight. However, there are many different variations of this exercise that can target different muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most common variations include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bent-Over_Barbell_Rows\"><\/span><strong>Bent-Over Barbell Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the most basic variation of the row and one that can be performed with several different types of equipment. To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and bend your knees slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and lower your torso until it&#8217;s parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and your core engaged throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, row the weight up towards your chest, keeping your elbows close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then lower the weight back to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Pendlay_Rows\"><\/span><strong>Pendlay Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Named after Olympic weightlifter Glenn Pendlay, this variation of the row is similar to the bent-over barbell row. However, there is one key difference.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each rep starts with the weight resting on the floor, unlike the bent-over row where the weight is already in your hands when you start the movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rowing the weight from the floor forces you to lift the <a href=\"https:\/\/betterme.world\/articles\/music-and-exercise\/\">weight<\/a> from a dead stop, which can help increase muscle activation. Because the bar starts on the floor for each rep, pendlay rows are easier on the lower back than the traditional variation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and place a barbell in front of you on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and lower your torso until it&#8217;s parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the barbell with an overhand grip and row the weight up towards your chest, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then lower the weight back to the floor, letting it rest momentarily before performing the next rep.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\">Try using the app and see for yourself<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32553 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1024x576.jpg\" alt=\"row variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Cable_Rows\"><\/span><strong>Seated Cable Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the row is performed using a cable machine. It&#8217;s a great exercise for beginners because it&#8217;s relatively easy to maintain good form. In addition, the seated position takes some of the strain off of your lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench or chair in front of a cable machine and adjust the seat so that your legs are bent at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the handle with an overhand grip and row it back towards your body, keeping your elbows close to your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then slowly return the handle to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Inverted_Rows\"><\/span><strong>Inverted Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the row is performed using a Smith machine or TRX straps. It&#8217;s a challenging bodyweight move that is surprisingly easy to scale. You can make them harder by elevating your feet on a bench, or easier by bending your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the Smith machine bar to about waist height and lie underneath it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar with an overhand grip, keeping your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and pull yourself up until your chest touches the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then lower yourself back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"One-Arm_Dumbbell_Rows\"><\/span><strong>One-Arm Dumbbell Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the row allows you to <a href=\"https:\/\/betterme.world\/articles\/overweight-running\/\">focus<\/a> on one side of your body at a time, which can help correct any muscular imbalances. It&#8217;s also a great exercise for working your stabilizer muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a dumbbell on the floor and stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and lower your torso until it&#8217;s almost parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up the dumbbell with your right hand and row it up towards your chest, keeping your elbow close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then lower the weight back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left arm.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1024x576.jpg\" alt=\"row variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prone_Incline_Dumbbell_Bench_Row\"><\/span><strong>Prone Incline Dumbbell Bench Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The prone incline dumbbell bench row requires you to lie facedown on an incline bench while rowing. This position offers several benefits. For one, it maximizes the isolation of the back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, it takes the lower back and hips out of the movement, which can help prevent injury. This move can&#8217;t be executed on a standard flat bench as there won&#8217;t be enough space allowing for full extension of the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust an incline bench to a 45-degree angle and lie facing down on it. Your feet should be planted firmly on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up a dumbbell in each hand and lead with your elbows to row the weights up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then lower the weights back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Renegade_Rows\"><\/span><strong>Renegade Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Renegade rows are a great full-body move that challenges your stability and forces your muscles to work together. Because they require you to engage your core, they can also help improve your posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are executed in a plank position that can be modified to make the move easier or harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a push-up position with your feet hip-width apart and place your hands on dumbbells that are shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, row one weight up towards your chest while keeping your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight back to the starting position and repeat with the other arm.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides until all reps are complete.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Head-Supported_Barbell_Bentover_Row\"><\/span><strong>Head-Supported Barbell Bentover Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When lifting heavy weights in the traditional, bent-over row position, you might strain your lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This move offers a solution by allowing you to support your head on a bench while performing the exercise. This takes the lower back out of the movement and allows you to focus on working your upper back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell on the floor in front of a flat bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and lower your torso until it&#8217;s parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your head on the bench and grab the barbell with an overhand grip, keeping your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the weight up towards your chest, pause for a moment at the top of the movement, and then lower it back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\"><i>Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1024x576.jpg\" alt=\"row variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yates_Row\"><\/span><strong>Yates Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Yates row, named after Olympian Dorian Yates, is a variation of the barbell row that&#8217;s performed with a narrower, underhand grip. This allows you to keep your elbows closer to your body, which maximizes the recruitment of the back muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It specifically targets the biceps, traps, and upper back. The underhand grip is usually more comfortable than an overhand grip, making this variation a good choice for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell on the floor and stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and lower your torso until it&#8217;s almost parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the barbell with an underhand grip, keeping your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the weight up towards your chest, pause for a moment at the top of the movement, and then lower it back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"T-Bar_Row\"><\/span><strong>T-Bar Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The T-bar row is a great exercise for building strength and size in the back muscles. It can be performed with a barbell or T-bar, but the latter is often recommended as it&#8217;s easier to grip and offers more stability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This move also challenges your core stability as you have to resist the temptation to twist your body as you row the weight up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Load a barbell or T-bar onto a landmine or plate-loaded machine and position it so that it&#8217;s at about hip height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straddle the bar and grab it with an overhand grip, keeping your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and lower your torso until it&#8217;s almost parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, row the weight up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top of the movement and then lower it back to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\">change your life for the better<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helms_Row\"><\/span><strong>Helms Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Helms row is a great exercise for targeting the hard-to-reach lower trapezius muscles. This muscle group helps stabilize the shoulder blades and is often neglected in training programs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, these muscles can become weak and contribute to poor posture. This exercise is a chest-supported version of the row that allows you to focus on working the lower traps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust an incline bench to a 45-degree angle, and drape a towel over the top edge of the bench to protect your chest while you row.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand next to the bench and place your chest on the towel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a dumbbell in each hand and let them hang at arm&#8217;s length by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the dumbbells up towards your chest, pause for a moment at the top of the movement, and then lower them back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-1024x576.png\" alt=\"row variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Barbell_Seal_Row\"><\/span><strong>Barbell Seal Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation is performed on a seal brown bench. You can also improvise with plyo boxes or aerobics steps to achieve the same posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While lying prone, you can&#8217;t depend on momentum to help you move the weight. This exercise forces your back muscles to work hard to move the load. This is a great exercise for targeting the middle and lower trapezius muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell on the floor under a seal brown bench or similar platform.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie prone on the seal row bench and grab the barbell with an overhand grip, keeping your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the weight up towards your chest, pause for a moment at the top of the movement, and then lower it back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Barbell rows are a great exercise for building strength and size in the back muscles. They can be performed with a variety of grip widths and hand positions to target different muscle groups.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Row_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>A strong back does more than make you look good in a tank top. A powerful back is essential for posture, helps to protect your spine, and gives you the strength needed for just about any activity.\u00a0Rows are among the best exercises for targeting your back, and there are a variety of different row variations [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":46583,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-46582","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Row Variations: 12 Exercises To Build Strong Back Muscles - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 ROW VARIATIONS \u27a4 to mix up your back workout routine? Check out these 12 exercises that will help build strong back muscles. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/row-variations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Row Variations: 12 Exercises To Build Strong Back Muscles\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 ROW VARIATIONS \u27a4 to mix up your back workout routine? Check out these 12 exercises that will help build strong back muscles. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/row-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Row Variations: 12 Exercises To Build Strong Back Muscles\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/\"},\"wordCount\":2619,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A strong back does more than make you look good in a tank top. A powerful back is essential for posture, helps to protect your spine, and gives you the strength needed for just about any activity.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Rows are among the best exercises for targeting your back, and there are a variety of different row variations that you can do to keep your workouts interesting. <\/span><span style=\\\"font-weight: 400;\\\">To make your back day at the gym more effective, we've compiled the best row variations that target your back muscles from a variety of angles. We'll also take you through the proper form for each exercise so that you get the most out of your workout and avoid any injuries.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Row Muscles Worked<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Understanding the anatomy and functions of the muscles that make up your back will give you a better idea of how different row variations can help you achieve your <a href=\\\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\\\">fitness goals<\/a>.\u00a0<\/span>\\r\\n<h3><strong>Latissimus Dorsi<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The latissimus dorsi, commonly referred to as the \\\"lats,\\\" are the large, flat muscles that run from your lower back to your armpits (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). These muscles are responsible for bringing your arms down and back, as well as rotating your arms inward.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The lats are activated during rowing motions, which is why rows are an effective exercise for developing this muscle group.<\/span>\\r\\n<h3><strong>Trapezius<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The trapezius, or \\\"traps,\\\" are a muscle group that extends from the base of your neck to the middle of your back. These muscles are responsible for moving your shoulders and can ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/\",\"url\":\"https:\/\/betterme.world\/articles\/row-variations\/\",\"name\":\"Row Variations: 12 Exercises To Build Strong Back Muscles - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for \u2605 ROW VARIATIONS \u27a4 to mix up your back workout routine? Check out these 12 exercises that will help build strong back muscles. Just keep reading for more!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/row-variations\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/row-variations\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Row Variations: 12 Exercises To Build Strong Back Muscles\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Row Variations: 12 Exercises To Build Strong Back Muscles - BetterMe","description":"Looking for \u2605 ROW VARIATIONS \u27a4 to mix up your back workout routine? Check out these 12 exercises that will help build strong back muscles. Just keep reading for more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/row-variations\/","og_locale":"en_US","og_type":"article","og_title":"Row Variations: 12 Exercises To Build Strong Back Muscles","og_description":"Looking for \u2605 ROW VARIATIONS \u27a4 to mix up your back workout routine? Check out these 12 exercises that will help build strong back muscles. Just keep reading for more!","og_url":"https:\/\/betterme.world\/articles\/row-variations\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/row-variations\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/row-variations\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"Row Variations: 12 Exercises To Build Strong Back Muscles","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/row-variations\/"},"wordCount":2619,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A strong back does more than make you look good in a tank top. A powerful back is essential for posture, helps to protect your spine, and gives you the strength needed for just about any activity.\u00a0<\/span><span style=\"font-weight: 400;\">Rows are among the best exercises for targeting your back, and there are a variety of different row variations that you can do to keep your workouts interesting. <\/span><span style=\"font-weight: 400;\">To make your back day at the gym more effective, we've compiled the best row variations that target your back muscles from a variety of angles. We'll also take you through the proper form for each exercise so that you get the most out of your workout and avoid any injuries.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Row Muscles Worked<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Understanding the anatomy and functions of the muscles that make up your back will give you a better idea of how different row variations can help you achieve your <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\">fitness goals<\/a>.\u00a0<\/span>\r\n<h3><strong>Latissimus Dorsi<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The latissimus dorsi, commonly referred to as the \"lats,\" are the large, flat muscles that run from your lower back to your armpits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These muscles are responsible for bringing your arms down and back, as well as rotating your arms inward.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The lats are activated during rowing motions, which is why rows are an effective exercise for developing this muscle group.<\/span>\r\n<h3><strong>Trapezius<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The trapezius, or \"traps,\" are a muscle group that extends from the base of your neck to the middle of your back. These muscles are responsible for moving your shoulders and can ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/row-variations\/","url":"https:\/\/betterme.world\/articles\/row-variations\/","name":"Row Variations: 12 Exercises To Build Strong Back Muscles - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for \u2605 ROW VARIATIONS \u27a4 to mix up your back workout routine? Check out these 12 exercises that will help build strong back muscles. Just keep reading for more!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/row-variations\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/row-variations\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/row-variations\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1986802388-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/row-variations\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Row Variations: 12 Exercises To Build Strong Back Muscles"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46582","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46582"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46582\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/46583"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46582"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}