Thread: Bentover Barbell Row

Bentovers are my favorite back exercise, I strongly recommend them to anyone.
But like any other lift you must do them with good form to avoid the risk of injury.

Theres no need to do bentover's twice.

I just tried them yesterday and the only thing I made sure of is what mino said, "Good form" I Was using like 135 on the barbell and probably could have done more weight, but I just slowed the rep down and focused on form and this morning I can definitely feel it in my shoulders, but I'm not all sore in my lower back. I haven't done those in years and before that was part of my problem was messin with too much weight and having bad form.

BB rows are great, IMO. As far as injuries go, stick with a light weight until you get the form down and are comfortable with the movement. You might want to move one of your bentover rows in the first half of your routine while you still have the most left in your tank. Maybe something like this:
Pullups
BB bentover rows
back extension
seated rows or DB bentover rows
Just something to consider...

OK, sounds good, so I'm thinking:

wide-grip chinup
bentover dumbell OR barbell row
seated row
back extension

do you think 3 sets of 4-6 reps each are enough for this routine?

I prefer pullups over chinups for back, do you do deadlifts?

actually, no, i haven't tried deadlifts yet. i've been too wary as it seemed a great way to break one's back.

Originally Posted by garethhe

actually, no, i haven't tried deadlifts yet. i've been too wary as it seemed a great way to break one's back.

Oh, then you're missing out on a great exercise. It's like any other exercise, with proper form, you shouldn't have any problems. It can really benefit your back workout, as well as, your leg workout, depending on which type of deadlift you go with.

Take the barbell to one of the squat racks, and set it about two or three inches BELOW what your standing grip is with it in your hands. Once you set the heighth right on the barbell stands to hold it at that spot, put the bar back on the rack, put your weight on, trying something light to get your form, and try that. There's also using the smith machine and setting the bump stops just below what you would drop it at and doing them behind the back. Either is fine but the first method is probably easier to do first.

Originally Posted by luke69duke69

Take the barbell to one of the squat racks, and set it about two or three inches BELOW what your standing grip is with it in your hands. Once you set the heighth right on the barbell stands to hold it at that spot, put the bar back on the rack, put your weight on, trying something light to get your form, and try that.

are you describing a kind of bentover barbell row here?

Originally Posted by garethhe

wide-grip chinup
bentover dumbell OR barbell row
seated row
back extension

do you think 3 sets of 4-6 reps each are enough for this routine?

If you use sufficient intensity, then that should be plenty of back work. Sounds almost like a Max-OT style workout.

I didn't think of it when I was typing but it would work for both Shrugs and Rows. You just want the bar a tad lower than where it is in your hands at the beginning of a set standing upright almost. so when you're finished you can just drop it onto the pegs. It's usually good to leave it a hair lower because by the end of some of your sets, the bar is gonna be lower in your grip than when you picked it up.

Originally Posted by CowPimp

If you use sufficient intensity, then that should be plenty of back work. Sounds almost like a Max-OT style workout.

good eye, i was using that as a model

thanks luke, i'll try it out exactly as you described this afternoon.