Tips On How to Do Barbell Bent-Over Rows Correctly
When it comes to working-out to get the physical results you desire, starting off on the wrong foot, so to speak, can wreak havoc on your body in numerous ways. Without using the proper form, you’re more liable to injure yourself, in addition to potentially causing uneven muscle development.
The Proper Way to Execute Barbell Bent-Over Rows
Your best bet to performing this technique correctly is to begin by setting up properly. Approach the barbell, with or without weights, as it rests on the floor. If the bar has weights on it, it should be raised off of the ground enough for you to tuck the middle of your good directly under the bar. If the bar does not have any weights on it, hold it in your hand, letting it hang as if it were weighted and resting on the floor. Your approach and foot positioning should be similar to what you would use for a deadlift.
Bend at the waist and use an overhand grip. Your placement of your hands on the bar should be slightly wider than the width of your shoulders. Placing your hands firmly on the bar and positioning the bar over the center of your foot, bend your knees slightly and elevate your chest just enough so that your back is parallel to the floor. Now you can begin rowing.
The key is to keep your back flat throughout the duration of the movement. Take a big breath and grip the bar firmly, contracting your upper-back muscles. Slowly pull the barbell off of the floor by using your upper-back and lat muscles. The sensation should feel like pulling across your back; this means that your lats are engaged. Once this happens, begin lifting the bar from the floor, keeping it in-line with your sternum and your elbows locked and in a position of about forty-five degrees from the body.
Pull the bar up straight, tightening your lats, upper-back, and other muscles. Squeeze at the peak of the movement. Lower the bar back to its starting position slowly, over the center of your foot, so that your lats will be engaged even further.
As you perfect this technique, you can change up your grip to underhand and other grip styles. Until then, use a grip similar to a bench press, as this exercise is basically performing a bench press while standing.
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