the lower back has to do. The transverse extensors (posterior deltoid muscle fibers and the infraspinatus and teres minor of the rotator cuff), along with scapular retractors such as the rhomboids and entire trapezius, are better targeted when the elbows are brought outwards. This increases the demands on the lower back as the weight is pulled to a point further away from the pelvis. The lateral deltoid can be involved alongside the posterior delts via rowing at a 45 Degree angle with forearms hanging straight down and upper arms perpendicular to the body through the range of motion, this form has with similar muscle activation to lateral raises. A medium between the extremes can also be done, such as pulling to a 45-degree angle. Form can easily switch between the two when done with dumbbells. A pronated forearm and a wide grip on a barbell encourages an elbows-out row, while a supinated forearm and a narrow grip on the barbell encourages an elbows-in row. Safety Chances of being injured are increased when a lifter deviates from safer postures. Adopting a stable form and alignment can be difficult for many to learn. Being supervised by someone experienced in doing the lift can benefit beginners who would not be aware of unsafe postures. Some things that people do with the desire of safety are: Keeping the abs tense to support the back. This likely means contraction of the transversus abdominis, as contraction of the rectus abdominis would cause the back to round and de-activate the lower back. Allowing bend in the knees: this lowers the center of gravity and the pelvis is brought closer to the ground. It can decrease stretch in the hamstrings, and make it easier to pick a weight off the ground. It also makes it easier to set the weight down as dropping it would be riskier. Maintaining an arch (a slight concavity) in the spine for a healthy lower back. Starting out by lifting lower weights to build endurance in the lower back as well as the upper pulling muscles. Upper back muscles often have a lot of slow-twitch fibers so bent-over rows can respond better than some exercises that use muscles with a higher ratio of fast-twitch fibers. Doing the exercise with a slow tempo and avoiding jerking. This allows stricter attention to be paid to form by observing deviations throughout the lift and keeping the