

The barbell bent over row can be just as great for intermediate and advanced trainees as it is for newbies. …It trains the entire back musculature in unison, facilitates rapid strength progress and improves various components of technique on other lifts (from deadlifts to bench press). I believe the barbell bent over row is the best back exercise for beginners because it serves some crucial functions for new trainees… This is a top-notch exercise choice for all levels of experience beginners, intermediates and advanced weight lifters alike. If you slouch, you actually need some thoracic extension at the starting point just for a neutral mid/upper back. Sufficient thoracic extension is crucial for a strong mid/upper back arch as you approach the top of the motion.This puts your upper arms in the right position (tucked) as you begin the upward rowing motion. Rotate elbows slightly inward before starting each rep.Place an 8″ block or step beneath each end of the barbell.These come in any weight, but are the same height as 45s. Here’s some tricks for rows with less than 135 lbs (bar + two 45s): Using anything smaller than 45s (for your biggest plates) puts you too low. the height with 45 lb plates on ~8″ high). Generally though, lift as fast as you can without losing control. It’s okay, even advised, to slow down a bit when just learning the technique. Explode up as fast possible on the lifting phase.If you don’t naturally pull to this area, then your body position requires correction. Pull the bar to upper abs or lower chest.If I don’t, then I tend to use my arms more. This cue helps me activate my back muscles if I visualize it while actually doing it. Plus, you pull up (not at an angle), which trains the back more efficiently and evenly. Despite being closer to the floor, range of motion isn’t affected you can still start/end each rep with straight arms. Why? So you can initiate reps from the floor and thus train explosiveness. Keep your torso parallel to the floor (or a tad higher).Rows train the antagonist (opposite) muscles of those trained on bench press, which in turn increases your bench. Imagine the opposite of a bench press, and you’ve got the barbell bent over row motion in a nutshell.Without actually lifting the bar, push through your feet and pull through your upper torso (keeping torso at parallel, of course). By this, I mean that there should be tension through your body: back arched, hips high, hamstrings taut, arms straight. Think of it as a byproduct of the “equal and opposite reaction” to pulling. Note: It’s normal for the torso to go up/down slightly when lifting heavy. Have a tight starting stance and use weight you can handle. This should only take a half second or so.ĭon’t jerk your torso up. So let it come to dead stop before beginning the next rep. Still can’t get it right? Try face pulls and scapular wall slides.īouncing the bar off the floor is cheating. Also, focus on contracting the back muscles and “feeling” them work. Scapular retraction and having a solid back arch are key. Can’t do it? Reduce the load and use the back muscles to pull not the arms (see below). Doing more than 8 reps isn’t detrimental you just can’t train explosiveness nearly as well.Ĭommon Bent Over Row Errors to Avoid Mistake:

A 3-8 rep range yields the most desirable results.Repeat the barbell bent over row motion until the set is finished.Lower bar to floor and return to starting postion.Don’t pause, but do emphasize thoracic extension and upper back contraction during the instant at the top.Retract scapulae, flex elbows and extend shoulders explosively pull bar to upper abs and extend thoracic spine when nearing the top.Arch lower back extend thoracic spine look at floor to keep neck neutral.Hold bar using a wide pronated grip with arms fully extended.Bend at hips and flex knees to lower torso to parallel.Use a hip width stance with bar over midfoot (very close to shins).Inverted Row, Cable Row, T-Bar Row, One Arm Dumbbell Rowīarbell Bent Over Row Instructions 1. Reverse Grip Bent Over Row, Yates Row, Rear Delt Row
