![]() ![]() When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position.Ī supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle - and lift slightly heavier.īy pronating your grip, you’ll make the rhomboids and lats work harder. It’s a powerful movement, so don’t be surprised to see improvements in your other lifts. The barbell bent-over row also uses the back, glutes and legs to stabilize the body too. 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). This is one of the best exercises to maximize muscle growth and increase pulling strength in the upper body, not to mention the effects it will have on your physique. No spotter is needed for this lift, but it is always good to have another set of eyes watching your form.īent-over row benefits and the muscles trained This will mean you are not bent over enough, taking away the movement from your back muscles and using more of your shoulders. This normally tends to happen when you’re standing in a more upright position and almost turning the exercise into an upright row. Make sure your back is straight and your core is tight, keeping control of the weight throughout the whole movement. It’s a quick way of causing an injury, so take your time, and use the correct form. Having an arched back is another mistake you’ll see all too often. So picking the right weight is important - don’t ego lift. Not only are you increasing the risk of injury, but you’re taking the tension away from the muscles you want to work. ![]() If you’re having to jerk the weight, then you’re probably lifting too heavy. The most effective way to train is by controlling the weight you’re lifting. Pausing at the top of the exercise and squeezing your shoulder blades together is a great way of building your back and developing posture.Ĭommon mistakes and how to fix them Jerking the weight:.Pulling your elbows behind you, rather than pulling the bar up will help activate your lats and keep everything tight.Pushing your hips back will help you to keep your back straight throughout the exercise.Slowly lower the barbell back to the starting position.Ħ. Pause and hold at the top of the movement, squeezing your back muscles.ĥ. Lift the barbell up towards your sternum, keeping your elbows tucked in and close to the body.Ĥ. Your back should be straight and almost parallel to the floor. Bend your knees and bring your torso forward slightly. Your feet should be shoulder-width apart.Ģ. Hold a barbell with a pronated grip (palms facing down). You’ll benefit much more from slow and controlled movements.ġ. The form is also extremely important with bent-over dumbbell rows, so it’s vital you choose the right amount of weight. ![]() The bent-over position can potentially cause a little discomfort or even risk of injury, so it’s important to use proper form. Your grip should just be slightly wider than shoulder-width apart. Your knees should be bent, with your back staying straight, and neck in line with the spine. The back muscles are some of the biggest on the body, so it’s important to focus on powerful movements to target them while maintaining the correct form and technique.īarbell bent-over rows are a great exercise for building a bigger, stronger back and perfect for anyone looking to improve their squats, deadlifts and bench press.Ĭonsidered 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. ![]() Do you want to build a bigger and stronger back? There are several ways of doing this but one of the best is the barbell bent-over row. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |