Bent-over barbell row

Selecting a projectile

The classic version is an Olympic barbell weighing 20 kg. However, if you do not have a barbell, you can replace it with a pair of dumbbells. However, we recommend focusing on the main classic version. Dumbbells change the biomechanics and turn the movement into a separate one, involving the stabilizer muscles.

Technique of execution

Starting position

Stand up straight. Take the bar off the racks with a straight grip (palms facing you). Palms are shoulder-width apart, and feet are hip-width apart or even narrower. Feet are parallel to each other. Back is straight at a natural angle. Look forward.

Slowly lean forward, lowering the bar almost to the floor. Your torso should be parallel to the floor. If you have wide weight plates, you can place the bar on the floor. Bend your knees slightly and move your pelvis back. Keep your gaze directed forward.

Main movement

With a powerful jerking motion, pull the barbell up to your waist. Work your biceps at the beginning of the trajectory, and then bring your shoulder blades together. This way, you will transfer the force from your arms to your back . Focus on your elbows. Try to move them as far behind your back as possible, but do not forget about the trajectory of the barbell to your waist.

Your elbows should be almost touching your torso. The wider you grip, the harder it will be to engage all the muscle segments of your back. Bring your elbows to one point behind your back, rather than just moving them back.

Final movement

After a second pause at the critical point, return the barbell down under control. The elbows also do not go to the sides, but move strictly in contact with the torso.

If you have lower back pain, place the barbell on the floor after each repetition. Do not drop the barbell on the floor. The movement should be controlled. Try to do it as carefully as possible. Lifting the barbell takes 1-2 seconds, and its return - 3-4.

After a second pause at the bottom, begin a new movement. Try not to lower your shoulders too much, as this negatively affects the condition of the shoulder bag. The work of the back is the movement of the elbows relative to the torso.

Bent-over barbell row – video:

Nuances and tricks

The bent-over row is easy for those who are familiar with the deadlift . The starting position is almost the same. Most people have problems keeping their back straight throughout the exercise. The further the pelvis is moved back, the easier it will be to perform the exercise.

The mental trick is to tighten your trapezius muscles and squeeze your shoulder blades together before the critical point of the movement.

Don't be afraid to contract your biceps. They don't steal the load. The exercise is basic and needs to be performed by a large number of muscles. Only in this case will you create the stimulus necessary for muscle growth.

An important nuance – with a heavy barbell it is difficult to bring the bar to touch the belt. Therefore, you need to use a little trick – approximately in the middle of the trajectory of the movement, push your pelvis down – moving towards the barbell. This way you will put your elbows behind your back even with a very heavy barbell.

Errors

If the weight of the barbell is too heavy, you will not be able to maintain a parallel position of the back to the floor. With each new repetition, the back will rise upward, turning the bent-over row into a Yates row.

A back parallel to the floor is necessary for full innervation of the back muscles. The higher the body, the less active the latissimus dorsi and teres major muscles are - these are the basics of anatomy and biomechanics.

The angle of your knees should not change. Half squats and other leg movements will turn the exercise into a deadlift, which will increase the risk of injury and simply deprive you of the necessary load factor.

The reverse grip is a mistake, as it will not allow you to stretch your back muscles in the starting position and in the negative phase. It is suitable for the Yates pull, but not for the classic version, as it disrupts the biomechanics.

Replacing the tilt rod

Bent-over rows are more suitable for more experienced athletes. Beginners find it difficult to maintain balance in the starting position, it is difficult to work the pelvis and maintain a straight back. In their case, it is better to replace the bent-over row with similar exercises in exercise machines:

Seated Lat Pulldown;
Lever horizontal thrust;
Dumbbell bent-over row.