Humble row is a powerful back exercise that should be a staple in your upper-body training routine. It’s simple, easy to execute, and requires minimal equipment. It’s also a great alternative to back-centric movements such as the bench press or the deadlift. With proper form and mindful engagement of the target muscles, humble rows can be an effective and efficient way to build strength and a well-rounded physique.
Compared to other row variations, the humble row focuses on the rear deltoids and traps more than the biceps. This is largely due to the fact that your elbows are aligned with the chest. This removes the lats from being the main muscle being worked and instead allows the rear deltoids and traps to get max stimulation by squeezing at the top of each movement and stretching at the bottom.
Another benefit of the humble row is that it’s easier on your joints and back than other movements. The fact that you’re supported at the chest enables you to use higher weights than you would with other movements such as bent-over rear delt flyes. Higher weights stimulate the muscles better than lower-weights and can help with muscular hypertrophy.
Another important point is that you need to make sure you’re going through a full range of motion with the humble row. Many people neglect the full range of motion and don’t pull their arms all the way to the chest, which isn’t a good thing for muscle growth. It’s crucial that you keep your arms at a straight angle to the bench as you pull them towards your chest.