Some of the most challenging workouts are ones that combine multiple exercises to make a body wrenching superset.
There are many exercises that you can pair with the bent over row to enhance your workout programming and scorch your upper back and rear deltoids.
Some of the best exercises to superset with the bent over row include the standard deadlift, Romanian deadlift, lat pulldown, and reverse fly. These exercises are going to challenge the erector spinae, rear deltoids, rhomboids, glutes, hamstrings, and biceps.
A challenging superset that includes the bent over row should leave you little to no rest in between each exercise.
Try to do the exercises to fatigue, but still with good form.
So, without further ado, let’s get into the best exercises to superset with a bent over row.
Exercises to Pair with Bent Over Rows (Supersets)
1. Standard Deadlift
A bent over row is going to be an exercise that challenges the muscles of your back.
The standard deadlift is also one of those exercises that will work the entirety of your back if done with good form.
Doing a bent over row with dumbbells and a standard deadlift with a barbell is going to be the best way to make the exercises most effective.
2. Reverse Fly
Another exercise that will compliment the bent over row is the reverse fly.
You essentially work the same muscle groups including the rhomboids and rear deltoids.
The reverse fly will allow you to squeeze your muscles to get an adequate pump.
3. Romanian Deadlift
The third exercise on this list of exercises to superset with a bent over row is the Romanian deadlift.
Often forgot about, the RDL is a great exercise to challenge the posterior chain and challenge the entirety of your back muscles, hamstrings, and glutes.
Romanian deadlifts should be done at least one a week because they will help stabilize your body, improve your balance, and build strong lean muscle.
4. Lat Pulldown
Another great row variation and one to pair with the bent over row is the lat pulldown.
The exercise is going to target the lats and upper back muscles.
Your biceps will also get a little bit of work.
Vary the grip to hit the muscles of your back and biceps in different ways.
An excellent overall back exercise is the classic YTWLI exercise that you can do on a ham glute raise machine or a stability ball.
The YTWLI will force your shoulders and upper back to stabilize your head and spine and work the muscles of the neck, back, lats, glutes, and hamstrings.
Mix this with the bent over row for the ultimate upper back workout.
If you aren’t quite stabile or balanced enough to do the YTWLI, you can always elect to do Supermans.
These can be done in the comfort of your bed right when you wake up or fall asleep.
A Superman is the perfect way to gently work the posterior chain.
7. Variable Grip Pullups
The last exercise on this list of exercises to pair with bent over rows is the variable grip pullup.
Doing pullups in different ways is a great way to challenge all the muscles of the upper back and biceps.
Try this and the rest of the exercises on this list for the ultimate upper back workout.
Other exercises you can superset with the bent over row include:
1. Renegade Rows
2. Superman Pushups
3. Jumping Jack
5. Upright Rows
7. Punching Bag
8. Face Pulls
Summary: Exercises to Pair with Bent Over Rows (Supersets)
It can be challenging to find an exercise that pairs well with a bent over row. Just make sure to pick one that you can easily transition to and that will either work similar, antagonist or unrelated muscle groups. Pick exercises that challenge you, and will help you achieve your goals.