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Proper form for bent-over bb rows

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Posted by: Josh

I've read 2 descriptions for doing bent-over barbell rows:

1. Knee a bit bended, upper body is about parallel to floor, back is flat, head facing forward, then do the rows.

2. Knee a bit bended, upper body is about 45 deg to floor, butt sticking out, back a bit arched so that the chest is pulled out, head facing forward, then do the rows.

I am wondering, which one is more effective to work on the intended back muscles?

- Josh


Posted by: Max. Q

If it's the correct way I'm not sure, but #1 describes more of how I do them. I'd like to add that you should pull the bar up to your waist/abdomen.


Posted by: Skyliner

The first one you described is a 90 degree Row while the second one is 45. The 'standard' way is the second one you described, and personally I prefer to do the 90 degree row as the ROM and stretch seems better. However, the main thing about Rows is learning to contract and really flex your lats during the midpoint movement, not simply swinging your arms up and down, disallowing your lats to feel the work being done.

What I often do is using a 90 degree angle for light to moderate weights. For heavy stuff, 45 degrees. Remember to arch your Back, don't round it.


Posted by: Josh

Quote:
Originally posted by Skyliner
However, the main thing about Rows is learning to contract and really flex your lats during the midpoint movement, not simply swinging your arms up and down, disallowing your lats to feel the work being done.
This is exactly one of my problem. I've tried both forms before, but either way I can't seem to feel much work on my lats/back. I am even tempted to think that this exercise is not effective for back training, despite many others saying otherwise.

Please, what is the trick to improve this situation? How do I learn to make my lats/back response better to this movement?

- Josh


Posted by: freeman1504

YOu could also try dumbell rows, or what I like to call, "lawn-mower pulls" where you put one knee on a flat bench with the other leg out to the side, bend over and place your off hand on the bench and with the other hand holding the DB, you let it hang down and pull it up towards your chest as if you were trying to start a lawn mower..hence the name!


Posted by: Dorian

Personally I prfer 60 degree rows, far easier and safer on the back and you are still able to hit the target muscle hard.


Posted by: Rob_NC

I also change my grip every set using a palms rearward one one set and palms forward on the next. I can feel the difference, although slight.


Posted by: Scotty the Body

Quote:
Originally posted by Josh
2. Knee a bit bended, upper body is about 45 deg to floor, butt sticking out, back a bit arched so that the chest is pulled out, head facing forward, then do the rows.
This is the way you should do them, do DB rows at the 90 degree angle or seated. There will be less chance of hurting your lower back.
I find Tbar rows hit my back better than BB rows, you may want to try them if your not happy with regular bb rows.


Posted by: Tank316

i like 60 degree rows as well, i very my grip from workout to work out, reverse grip, overhand grip. and always lift with your head up.head down means you'll have a tendency to lean forward and loose your form.


Posted by: firestorm

I change angles every workout. I hate hitting a muscle (group) from the same angle on an excercise every time. But I ALWAYS keep head up for balance and breathing and ALWAYS arch back, butt out chest out(to the floor) for greater squeeze at the top of the movement. Knees always bent. I also alternate overhand and underhand grips just as TANK.
Note: Has anyone ever taken notice as to how Dorian Yates used to perform bentover rows? He was almost straight up and used a reverse grip.


Posted by: Lightman009

Dude you live in Indonesia? Anywhere near Bali?







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