Bent-Over Row with Gymstick
| English Name | Bent Over Row – Gymstick |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | کششی, پویا |
| Primary Muscle (EN) | Latissimus Dorsi |
| Muscle Groups | Back muscles Shoulder Muscles |
|---|---|
| Workout Type | Strength training |
| Required equipment | Resistance band |
💠 Exercise guide
The Bent-Over Row with Gymstick is an excellent exercise for strengthening the back and upper body muscles. By combining a bent-over torso position with resistance band tension, it effectively enhances muscular control and endurance in the back, shoulders, and arms. It’s a highly effective alternative for those seeking a lighter option than dumbbells or barbells.
💠 How to perform the exercise
Preparation
✅ Start by placing the Gymstick under your feet and hold both ends of the handles with your hands.
✅ Keep your feet shoulder-width apart.
✅ Bend your torso forward at about a 45-degree angle, keeping your knees slightly bent.
Execution method
✅ While maintaining the bent-over position, slowly pull the Gymstick handles upward until your elbows pass your sides and your shoulder blades come together.
✅ Pause briefly at the top and hold the contraction in your back muscles.
✅ Slowly return your hands to the starting position without losing control of the movement.
✅ Keep your torso stable throughout the movement and avoid swinging your body.
Coaching tips and recommendations
✔ Focus on squeezing your shoulder blades together as you lift.
✔ Do not shrug your shoulders; instead, let your elbows lead the pulling motion.
✔ Avoid explosive movements and maintain control over the speed.
✔ Keep your spine in a neutral position to prevent strain on the lower back.
✔ Breathing: Exhale as you pull upward, and inhale as you lower the movement.
Benefits of the exercise
The Bent-Over Row with Gymstick is an excellent choice for strengthening the back muscles—especially for those with limited space or without access to traditional gym equipment. Compared to the barbell version, this variation offers greater control and places less stress on the spine.
🔹 Training variety:
The Gymstick allows you to adjust resistance based on foot positioning—something not possible with traditional weights.
🔹 Core muscle engagement:
Due to the bent-over position, core muscles like the abdominals and erector spinae are activated, helping to enhance trunk stability.
🔹 Suitable option for recovery phases:
For athletes returning from injury or looking to reduce mechanical load, this exercise is a safe and effective choice.
💠 Muscles engaged in the movement
In the Bent-Over Row with Gymstick, the primary muscle engaged is the latissimus dorsi, which bears the majority of the load. Supporting muscles such as the posterior deltoid and biceps assist in executing the movement smoothly and with control. Additionally, core muscles and spinal stabilizers are activated to maintain balance in the bent-over position.
Main muscles
Synergistic muscles
Stabilizers
Latissimus dorsi muscle
Latissimus Dorsi Muscle
The latissimus dorsi is one of the strongest and widest superficial back muscles, playing a crucial role in pulling movements, backward bending, and internal rotation of the arm. It extends from the lower spine to the humerus and is responsible for generating pulling force in exercises like pull-ups, swimming, and rowing. Strengthening this muscle enhances pulling power, improves body posture, and reduces the risk of lower back and shoulder injuries.
✅ Persian Name: Poshti bozorg
✅ Latin Name: Latissimus Dorsi
✅ Common Name: Lat
✅ Location:
🟡 A superficial muscle that connects from the lower spine, ribs, and pelvis to the humerus (upper arm bone).
🟡 A large, broad muscle located on both sides of the back, covering most of the lumbar and dorsal regions.
🟡 Responsible for pulling movements, arm adduction, and internal rotation of the arm.
✅ 🦾 Origin
✔ Lower six thoracic vertebrae (T7-T12)
✔ Lumbar vertebrae (L1-L5)
✔ Sacrum
✔ Iliac crest
✔ Lower ribs (9th to 12th)
✅ 🦿 Insertion
✔ Humerus (intertubercular groove)
✅ 📌 Function and Roles
🔹 The latissimus dorsi plays a role in various movements, including pulling, arm adduction, and internal rotation of the shoulder:
1️⃣ Pulling the arm down and back (Adduction)
✔ Like pulling the bar down during a lat pulldown exercise.
2️⃣ Internal rotation of the arm
✔ Like moving the arm inward during swimming and ball throwing.
3️⃣ Extension of the arm backward
✔ Like pulling the arm backward during pull-ups and rowing exercises.
✅ Main Functions:
✔ Lowering the arm and generating pulling force
✔ Assisting in shoulder stabilization during sports movements
✔ Increasing muscular endurance in strength exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for power movements.
✔ The middle section contains more slow-twitch fibers and is active during sustained pulling movements.
✔ The lower section has fast-twitch fibers used in explosive power movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ The most important muscle in pulling movements such as pull-ups, swimming, and weightlifting.
✔ Plays a significant role in rowing, swimming, wrestling, and gymnastics.
✔ Strengthening this muscle increases pulling power, improves endurance, and reduces lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle plays a key role in all pulling and strengthening movements of the upper body.
✔ Weakness in this muscle reduces endurance and increases stress on the lumbar and cervical vertebrae.
🧠 Innervation | Neural Control
✔ Thoracodorsal nerve (C6, C7, C8)
🩸 Blood Supply
✔ Thoracodorsal artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Vital in sports such as bodybuilding, swimming, wrestling, rock climbing, and gymnastics.
✔ Plays a key role in shot put, cable pulling, weightlifting, and swimming.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Interacts with the deltoid muscle, rotator cuff muscles, and teres major muscle.
✔ Weakness in this muscle leads to reduced pulling strength and pain in the lower back and shoulders.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or weakness in this muscle can lead to lower back problems and pain in the upper back and shoulders.
✔ Weakness increases stress on the lumbar and cervical vertebrae.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Latissimus Dorsi
1️⃣ Pull-Ups – The most effective exercise for full lat engagement
2️⃣ Lat Pulldown – Increases arm pulling strength
3️⃣ Bent-Over Barbell Rows – Builds size and strength in the back
4️⃣ One-Arm Dumbbell Rows – Strengthens the lateral and upper sections of the muscle
5️⃣ Deadlifts – Enhances endurance and strengthens the entire posterior chain
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Overhead Lat Stretch – Improves range of motion and reduces muscle tension
✔ Wall Lat Stretch – Increases flexibility during pulling movements
✅ Interesting Fact:
✔ The latissimus dorsi is one of the broadest muscles in the human body and plays a role in numerous daily and sports movements.
✅ Practical Tip:
✔ To better strengthen this muscle, combine compound exercises like deadlifts and pull-ups with isolation movements such as lat pulldowns.
🔴 Name and Location: A broad back muscle extending from the lower spine to the arm
🟠 Anatomy: Originates from lumbar and thoracic vertebrae and ribs, attaching to the humerus
🟡 Function: Pulling, lowering, and internal rotation of the arm
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Thoracodorsal nerve (C6, C7, C8)
🟣 Importance: Active in bodybuilding, swimming, wrestling, weightlifting, and rock climbing
🟤 Exercises: Pull-ups, lat pulldown, rowing, deadlifts, arm stretches
⚫ Interesting Facts: One of the broadest muscles in the body and the key muscle in pulling movements
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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