Why Do I Feel Bent Over Rows in My Triceps? (Causes and Solutions)
Bent over rows are a staple in many strength training routines, known for their ability to target a variety of muscles in the upper body.
However, it’s not uncommon for individuals to feel this exercise in their triceps, a phenomenon that can be confusing and potentially concerning.
Understanding the muscle engagement during exercises is crucial not only for maximizing the benefits of your workout but also for preventing injuries and ensuring proper form.
This article aims to shed light on why you might be feeling bent over rows in your triceps and how to correct this.
Why Do I Feel Bent Over Rows in My Triceps?
Feeling bent over rows in your triceps can be attributed to a few factors, primarily related to form and technique. Bent over rows are a compound exercise designed to target the back muscles, including the latissimus dorsi, rhomboids, and trapezius. However, secondary muscles such as the biceps, forearms, and triceps are also engaged to some degree. If you’re feeling the exercise predominantly in your triceps, it could be a sign of improper technique, such as pulling with your arms instead of your back, or maintaining an incorrect posture. Over-engagement of the triceps can lead to fatigue and even strain. Therefore, it’s crucial to ensure proper form, correct grip, and focus on pulling with your back muscles to ensure the right muscle engagement.
Understanding Bent Over Rows
Bent over rows are a compound exercise, meaning they work multiple muscle groups at once. The primary muscles targeted are those in the back, including the latissimus dorsi (lats), rhomboids, and trapezius. However, secondary muscles such as the biceps, forearms, and yes, even the triceps, are also engaged to some degree.
When performed correctly, bent over rows should primarily engage the back muscles. However, if you’re feeling the exercise predominantly in your triceps, it may be a sign that your form needs adjustment.
Common mistakes during bent over rows include:
- Lifting too heavy: This can cause you to use momentum rather than your muscles to lift the weight, leading to improper form and muscle engagement.
- Incorrect posture: If your back isn’t straight or your knees aren’t slightly bent, it can shift the focus away from your back muscles.
- Pulling with your arms instead of your back: This is a common mistake that can lead to over-engagement of the arm muscles, including the triceps.
By understanding what bent over rows are and the muscles they’re intended to target, you can begin to identify and correct any issues with your form that may be causing you to feel the exercise in your triceps.
Role of Triceps in Bent Over Rows
While the triceps are not the primary muscle group targeted in bent over rows, they do play a role in the movement. The triceps are engaged during the extension phase of the row, where they assist in pulling the weight towards your body. This engagement is typically minimal and should not be the primary sensation you feel during the exercise. However, if your triceps are becoming fatigued during bent over rows, it may be a sign of improper technique.
Improper technique, such as pulling with your arms instead of your back, can lead to over-engagement of the triceps. This is because the triceps are forced to work harder to compensate for the lack of engagement in the back muscles. Over time, this can lead to triceps fatigue and even strain.
Related: Unlock Your Strength: How Many Sets and Reps for Lat Pulldowns?
Improving Your Bent Over Row Technique
Proper posture is crucial when performing bent over rows. Your back should be straight, and your knees slightly bent. Your gaze should be forward, not down, to help maintain a neutral spine.
To ensure back muscle engagement, focus on pulling with your back muscles rather than your arms. Imagine squeezing a pencil between your shoulder blades at the top of the movement. This mental cue can help engage the correct muscles.
The role of grip in muscle engagement cannot be overstated. An overhand grip (palms facing you) will engage more of the upper back muscles, while an underhand grip (palms facing away) will engage more of the lower back and biceps. If you’re feeling the exercise in your triceps, try switching your grip to see if it makes a difference.
By understanding the role of the triceps in bent over rows and improving your technique, you can ensure that you’re getting the most out of this effective upper body exercise.
The Importance of Recovery
CBD, or cannabidiol, has been gaining attention in the fitness world for its potential benefits related to recovery and pain management. If you’re feeling discomfort in your triceps during bent over rows, CBD might be a helpful supplement to consider.
CBD is known for its anti-inflammatory properties, which can help soothe muscle inflammation and potentially speed up recovery time. It may also help manage pain, making it easier to maintain proper form and technique during your workouts.
A 2015 study published in the European Journal of Pain found that CBD could reduce pain and improve sleep in those suffering from chronic pain conditions.
While more research is needed specifically on CBD’s effects on workout-related pain and recovery, these findings are promising. For a comprehensive guide on how to incorporate CBD into your fitness routine, check out this Beginner’s Guide to CBD.
Related: Decoding Muscle Pain: Why Do My Biceps Get Sore When I Do a Back Workout?
Bent Over Row Alternatives
Here are some alternative exercises that target similar muscle groups as the bent over rows:
Seated Cable Rows: This exercise targets the same muscles as bent over rows but is performed while seated using a cable machine. It’s a great alternative for those who have lower back issues.
One-Arm Dumbbell Rows: This exercise isolates one side of the body at a time, allowing you to focus on the muscle engagement of each side individually.
Inverted Rows: Also known as body rows, this exercise uses your body weight as resistance and can be performed using a Smith machine or a barbell placed on a squat rack.
T-Bar Rows: This exercise uses a T-bar machine and allows you to lift heavier weights compared to bent over rows.
Pull-ups/Chin-ups: These exercises primarily target the lats but also engage the biceps, triceps, and other muscles in the back and arms.
Pendlay Rows: Named after weightlifting coach Glenn Pendlay, this variation of the bent over row involves lifting the weight from the floor with each rep, allowing for a full range of motion and increased back engagement.
FAQs
Does bent over rows work triceps?
While bent over rows primarily target the back muscles, they also engage the biceps, forearms, and to a lesser extent, the triceps. The triceps are involved during the extension phase of the row, assisting in pulling the weight towards your body. However, if you’re feeling the exercise predominantly in your triceps, it may be a sign that your form needs adjustment.
Why do I feel cable pullovers in my triceps?
Cable pullovers primarily target the lats, but they also engage the triceps. If you’re feeling the exercise more in your triceps, it could be due to your form or the angle at which you’re pulling the cable. Adjusting your form or the angle might help shift the focus back to your lats.
Do rows work your triceps?
Rows do engage the triceps, but they are not the primary muscle group worked. If you’re feeling rows in your triceps, it could be a sign of improper form or technique.
Where should you feel bent over rows?
You should primarily feel bent over rows in your back muscles, including the lats, rhomboids, and trapezius. You may also feel it in your biceps and forearms. If you’re feeling the exercise predominantly in your triceps or other muscles, it may be a sign that your form needs adjustment.
Final Thoughts…
Understanding the muscle engagement during exercises like bent over rows is crucial for maximizing the benefits of your workout and preventing injuries. While the triceps do play a role in these exercises, they should not be the primary muscle group you feel working. If you’re feeling bent over rows or similar exercises in your triceps, it’s likely a sign that your form needs adjustment.
Proper posture, correct grip, and focusing on pulling with your back muscles are all key to ensuring the right muscle engagement. By understanding these principles and applying them to your workouts, you can ensure that you’re getting the most out of your exercises and working towards your fitness goals in a safe and effective manner.
Do you feel bent over rows in your triceps? Have our tips been beneficial to your training? We’d love to hear your feedback, so please share your thoughts in the comments section below.
If you’re a sports enthusiast who utilizes CBD for optimal recovery after intense workouts, then you’ve found your tribe. Welcome to Sport CBDs, where we push our limits in training and prioritize recovery in the most effective way possible.
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Until next time, we wish you the best in your fitness journey. Remember, your progress is our passion. Stay strong and keep pushing!
Lee
Founder – Sport CBDs
Featured Image Attribution – Image by master1305 on Freepik
