Pulling your elbows behind you, rather than pulling the bar up will help activate your lats and keep everything tight. The bent over row is a classification of back exercises, which can also include single arm bent over rows as well. By Evangeline Howarth, • Building a strong and broad upper back is key for most power, strength, and fitness sports, not to mention filling out that XL shirt. Considered to be one of the original big-muscle moves, this compound exercise requires you to pick the barbell off the floor, while bending forward and lifting the bar towards your sternum. Check out this article: 2020-09-16 14:00:44 This is slightly different than a Pendlay row, which was discussed in detail in a previous article. This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. Your knees should be bent, with your back staying straight, and neck in line with the spine. Once you’ve established your grip, lift the bar off the ground and bend over maintaining a strong set back and hip hinge. At the top of the movement, squeeze the full upper back and contract the lats without breaking your hip angle and set back. Repeat for the desired amount of reps. In this section we will briefly discuss four popular bent over row variations that coaches and athletes can use to build back strength, muscle and pulling/squatting/pressing performance in power, strength and fitness athletes. The bent-over position can potentially cause a little discomfort or even risk of injury, so it’s important to use proper form. It’s a quick way of causing an injury, so take your time, and use the correct form. Bent-Over Barbell Row. 4. It’s a powerful movement, so a don’t be surprised to see improvements in your other lifts. The barbell bent-over row also uses the back, glutes and legs to stabilise the body too. The key to your form on the bent-over row is to exaggerate the arch in your lower back as you bend your knees. Movements like the bent over row help to increase general strength of the back (upper and lower) and reinforce proper spinal control and resistance to lumbar flexion under load. Coaching Tip: If the weight is causing you to drop your chest or the elbows are flaring, then it may be too heavy and the weight used should be scaled back. 3. The dumbbell bent over row is done with a dumbbell held in each hand, assuming the same bent over positioning as in the barbell bent over row. For general strength building sets, athletes can perform lower repetition ranges for more sets. Slowly lower the barbell back to the starting position. Losing Loved Ones In Pursuit Of Perfection –…, Pushing your hips back will help you to keep your back straight throughout the exercise. Make an over hand grip on the barbell to hold it and bend towards your waist to hold it. Find the stance that feels most comfortable and allows your to maintain a strong hip hinge and set back. We’re going to focus on pronated grips for the ultimate back-building workout. Some lifters may want to train greater muscle endurance (for sport), in which higher repetition ranges and/or shorter rest periods are recommended. 1. This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. Whether you’re bodybuilding for that aesthetically pleasing look, strength training/powerlifting or simply to maintain physique then this should be a regular in your gym routine. You should choose the method most comfortable and suitable for your goals. In this barbell row exercise guide, we will cover: Grip the barbell with a grip that’s similar in width to your deadlift, or slightly wider. Pausing at the top of the exercise and squeezing your shoulder blades together is a great way of building your back and developing posture. It allows a lifter to address any asymmetries in strength and muscular development. Your grip should just be slightly wider than shoulder-width apart. If you’re already doing this movement and need to freshen it up look into the alternate exercises, this keeps your workouts fresh and exciting, but will also stop you from plateauing. 4. Do you want to build a bigger and stronger back? If that’s the case, a seated row V close-grip handle will work too. Coaching Tip: If you’re looking to improve hypertrophy with the barbell by increasing time under tension, then try adding a pause at the top of the movement (full row), or slow down the eccentric (lowering portion). 5. In addition, it can be used to increase range of motion in the row to increase muscle contractions and growth. Once your stance, grip, and back/hip angle are established, then it’s time to initiate the row. The main muscles used are the latissimus dorsi (lats), which run down the sides of your upper back, trapezius (traps), and rhomboids (upper middle back). 4. You can also hold for pauses and add time to the set (see pause pull-ups below). No spotter is needed for this lift, but it is always good to have another set of eyes watching your form. 6. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. 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