Q. Do rows work biceps enough not to do bicep curls?
Dumbbell rows, also known as bent-over dumbbell rows, can work the biceps to a certain extent. However, rows primarily target the back muscles, specifically the lats (latissimus dorsi) and the rhomboids.
While rows and pull-ups are great for the mid and upper-back muscle groups, you will not isolate the biceps sufficiently.
There are many different methods for row workouts, and these methods work the biceps more while others work less, according to the various stance and grip positions.
A row performed using a supinated grip (palms facing upwards) will work the biceps more than, say, overhand or pronated.
How to Do the Dumbbell Row
- Stand with your feet shoulder-width apart, and your knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip.
- Bend forward at the waist until your upper body is almost parallel to the ground. Make sure to keep your back straight and your core engaged.
- With your arms extended and the weights hanging down, exhale and pull the dumbbells up to the sides of your body, squeezing your shoulder blades together as you do so.
- Inhale and lower the dumbbells back down to the starting position.
- Repeat the exercise for the desired number of reps.
Benefits of the Dumbbell Row
The dumbbell row is a compound exercise that targets the back muscles, including the lats (latissimus dorsi) and the rhomboids. It also activates the biceps, forearms, and core muscles. Some benefits of the dumbbell row include:
Improved posture:
The dumbbell row helps strengthen the upper and middle back muscles, improving posture and reducing the risk of back pain.
Increased upper body strength:
The dumbbell row is an effective exercise for building strength in the upper body, including the back, arms, and core muscles.
Enhanced muscle definition:
As you progress with the dumbbell row and increase the weight, you may see increased muscle definition in your upper body, including your back, arms, and shoulders.
Improved grip strength:
The dumbbell row effectively strengthens the upper and middle back muscles and improves core stability. The dumbbell row requires you to grip the weights firmly, which can help to improve grip strength over time.
How to Do the Underhand Dumbbell Row to target the Biceps?
To perform the dumbbell row and target the biceps, follow these steps:
- Stand with your feet shoulder-width apart, and your knees slightly bent. Hold a dumbbell in each hand with an underhand grip (palms facing up).
- Bend forward at the waist until your upper body is almost parallel to the ground. Make sure to keep your back straight and your core engaged.
- With your arms extended and the weights hanging down, exhale and pull the dumbbells up to the sides of your body, squeezing your shoulder blades together as you do so.
- Inhale and lower the dumbbells back down to the starting position.
- Repeat the exercise for the desired number of reps.
An underhand grip (palms facing up) can help increase the biceps’ activation during the dumbbell row. However, it’s important to remember that the primary muscle group targeted in this exercise is the back, not the biceps. If you want to target your biceps specifically, you may want to consider doing exercises such as bicep curls or chin-ups.
Are Rows & Pull-Ups Enough For Biceps?
Rows and pull-ups are primarily back exercises; they target the latissimus dorsi, rhomboid, and trapezius, with the biceps as a secondary muscle.
Most rowing and pull-up exercises will not provide the biceps with a complete range of motion, from full elbow extension to full elbow flexion; this bending aspect is commonly absent from numerous workouts.
Since the back is the primary muscle targeted by these exercises, this also becomes the limiting factor in the exercise.
Research in 2013 examined twenty-nine untrained young men to perform either;
- Only lat pulldowns
- Lat pulldowns + barbell bicep curls
The two groups trained twice a week for ten weeks, doing three sets per exercise x 8–12 reps until failure.
The quantity of exercise for the biceps was twice as much for the group that did both lat pulldowns and bicep curls compared to the group just performing lat pulldowns.
No statistically significant differences were found between the two groups. Although you may think adding isolated exercises such as bicep curls to a program with rows is superior, in this particular study, no significant differences were found.
However, it is worth pointing out that in that particular study – untrained individuals were the main participants. And in general – any bout of resistance training will positively impact the untrained individual – what would be interesting is to take experienced lifters and repeat the same experiment.
In that case, the hypothesis would be that there would be a significant increase in strength and hypertrophy from performing bicep curls in conjunction with row-type exercises.
Which Exercises Work Your Biceps Best?
Several exercises can help to strengthen and tone the biceps, including:
Dumbell, Barbell, or EZ-Bar Bicep curls
Bicep curls are a classic exercise for targeting the biceps. They can be performed using dumbbells, a barbell, or a resistance band. To perform a bicep curl, stand with your feet shoulder-width apart and hold a weight in each hand with your palms facing up. Exhale as you bend your elbows and curl the weights up towards your shoulders. Inhale as you lower the weights back down to the starting position.
Hammer curls:
Hammer curls are similar to bicep curls, but the palms face each other instead of up. This exercise targets the biceps and the forearms.
Chin-ups:
Chin-ups are excellent for building strength in the biceps, back, shoulders, and forearms. To perform a chin-up, grab a bar with an underhand grip (palms facing you) and pull yourself up until your chin is above the bar. Lower yourself back down to the starting position.
Incline dumbbell curls:
Incline dumbbell curls can be performed on an incline bench or using a stability ball. This exercise targets the biceps and also engages the core muscles.
Concentration curls:
Concentration curls are a great exercise for isolating the biceps. To perform this exercise, sit on a bench with your feet flat and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh and curl the weight towards your shoulder.
Biceps Workout at Home With Dumbbells
Bicep training is one of the most straightforward exercises to do at home. Technically you don’t need a big gym and expensive equipment to work your biceps.
All you need is a few dumbbell sets and a bench. You can start training with a simple dumbbell rack and a few dumbbells of weights and workouts in your room.
Here is a bicep workout using popular biceps exercises that you can do at home using dumbbells:
- Bicep curls: 3 sets of 8-12 reps
- Hammer curls: 3 sets of 8-12 reps
- Incline dumbbell curls: 3 sets of 8-12 reps
- Concentration curls: 3 sets of 8-12 reps
- Alternating dumbbell curls: 3 sets of 8-12 reps
Perform each exercise back-to-back with little to no rest in between. Rest for 60 seconds after completing all five exercises before starting the next round. Aim to complete 3-4 rounds of the circuit.
Remember to use proper form and choose a challenging weight that allows you to complete the desired number of reps with good form. As you become stronger, you can gradually increase the weight to continue challenging your muscles.
Dumbbell Row vs. Barbell Row vs. Lat Pulldown: Which Works the Biceps More?
The dumbbell row, lat pulldown, and barbell row can work the biceps to a certain extent. Still, they primarily target the back muscles, specifically the lats (latissimus dorsi) and the rhomboid. It is important to note that the biceps are a secondary muscle group that assists in movement.
Which Grip Works the Bicep the Most When Performing a Row?
The supinated grip, also known as the underhand or palms-up grip, is often recommended for bicep exercises because it allows the biceps to work more efficiently. This is because the biceps are responsible for flexing the elbow joint and turning the palms up, and they are better able to do this when facing up.
Speed Matters if you want to target the Biceps
The research looked into the load as an essential parameter in athletic performance and found that a slower acceleration between sets increased the magnitude of a standard training set. They suggested that slower sets may target muscles better than fast sets. And as Barbell rows are effective, they generally require a heavier weight to be lifted at a faster speed if you want to target the biceps correctly – using a lower weight and a more isolated exercise, such as the dumbbell bicep curl, maybe a more effective method for training the biceps.
Final Verdict: Do Rows Work Biceps Enough?
Compound exercises such as Rows work for more than one muscle group at a time – using enough weight on a row will initiate your biceps as an assistance exercise. Using too heavy a weight may cause your larger muscle group (the lats) to take over, and you may find that the biceps may not get enough of a concentrated focus in a rowing workout.
However, as research suggests, a slower tempo can force the assistance muscle groups to activate more. And in particular, if a row is performed with a supinated grip will work the biceps harder. But is it enough to give up on your bicep curls in exchange for rows and pull-ups?
If you have developed your biceps – rows will activate your biceps, and you may not need to do bicep curls to maintain or develop them further.
If you are new to the gym, rows may stimulate your bicep growth better than curls alone because you can shift more weight with rows than with curls. And as a result, initiate a better response.
The answer is twofold – if you are an experienced lifter. Yes, rows will work your biceps enough to forgo bicep curls. However, if you want optimal biceps development, you should include bicep curls in your workout program – as rows only initiate the biceps as an assistance muscle group.
References
- https://journals.lww.com/nsca-scj/Citation/2001/04000/Dumbbell_One_Arm_Row.14.aspx
- https://mspace.lib.umanitoba.ca/handle/1993/2110
- https://pubmed.ncbi.nlm.nih.gov/23537028/
