Step 3 — Pull the Bar. Credit: Heal The Hood Events / Youtube. Keep your core tight and pull the bar by drawing your shoulders and elbows back. Depending on the angle of your torso, the bar will If you’re using a narrow grip, drive your elbows back and row the weight towards your hips, and if you’re using a wide grip, drive your elbows up The reverse-grip barbell row builds strength in the back, shoulders, arms, and core. Using a reverse grip places more emphasis on the upper-back muscles. Instructions. Stand with feet shoulder-width apart. Grab barbell with an underhand grip just wider than shoulder-width apart. Let the bar hang straight down from your shoulders Step 1 — Set Up. Stand upright with your feet under your hips and a barbell in your hands. This is where the reverse grip comes in — grab the bar The bent-over barbell row is a compound lift that builds strength and size in the back, shoulders and arms. It’s a horizontal pulling exercise, sitting alongside other back exercises like the seated cable row, dumbbell row or inverted row.. There are multiple variations of the barbell row, which involve different grips (underhand vs overhand),
Enhance the Upper Back with the Barbell Row - Your House Fitness
Variations: Upright, reverse grip, rear delt, inverted, one arm, smith machine, and wide grip barbell rows; Alternative: Bent over two-arm dumbbell row, dumbbell one arm upright row; The barbell row, also referred to as the bent over barbell row, is a compound movement used for developing your back, abs, and biceps. You may include it in your Benefits. Some potential benefits of Barbell Bent Over Rows include: Building hypertrophy and strength in the upper and lower back and arms. Improving posture by strengthening the muscles that support the spine. Increasing grip strength, which can be useful for many sports or activities like rock climbing What are common variations of the. Barbell Bent Over Wide Grip Row?. T-Bar Row: This exercise utilizes a T-Bar machine, where you stand over the bar, bend at the waist, and pull the bar towards your chest, engaging the same muscle groups in a slightly different way Bent Over Barbell Row Instructions. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as
How to Do a Bent-Over Row - ifastfitness.com
Bend your knees a little and bend over from your hips with your back flexed. Grasp the bar with an underhand grip a little wider than your shoulder-width. Pull the bar straight up to your sternum using your back and biceps. Flex for a second at the top, then slowly lower the bar back down straight extending your arms Flaring out your elbows (overhand) will activate more upper back muscles, though lat will also be used. hypnoZoophobia. •. It's true. Forces external rotation of shoulder joint which allows the lats to come on a lot more. I can row 90kg for 5 reps with an underhand grip (ez bar). My best with a overhand hook grip is kg for 5 (normal barbel) 2. Single-Arm Dumbbell Row. The single-arm dumbbell row is a lower back-friendly barbell bent-over row alternative. This is also a unilateral movement, where you are training each side of the back by itself. This overcomes the problem of the stronger side taking over, which often happens with barbell exercises Learn how to perform a bent over row correctly and safely with this video tutorial from YouTube. You will discover the benefits of this exercise for your back, arms and core, as well as the common Wide Grip – Position your hands on the bar just wider than hip-width. Neutral Grip – Palms face each other, mostly used for dumbbell rows. Types of Barbell Row. Underhand, or Reverse-grip bent-over row – Typically a more comfortable grip, with elbows close to your body which allows you to go heavier with the weight. Targets BENT-OVER ROW. Ranking highest in Study 1 as best overall back exercise As with the barbell row, an underhand grip worked the lats a little more and inner back a little less, while an overhand grip worked the inner back a little more and the lats a little less. BEST BACK ROUTINE. Wide-grip Pullup 4 sets x reps. Barbell To learn more about how to use Functional Bodybuilding in your training visit [HOST] - free sample program available