Thread: bent over rows

try one arm rows or do bentover rows w/dumbbells

Originally Posted by the_leprechaun

when i do bent over rows i never feel like i`m getting the max benefit out of this movement, my upper back never feels like its getting hit hard like on other exercises, as soon as i start to go heavy they just dont feel right even though i squeeze my upper back when performing and my form is good, could it be that my grip is letting me down? would straps solve this problem?

any help appreciated

You may not be bending over far enough and may be hitting the traps more.

Try lowering the weight down and keep your back parallel to the floor. Perform 8-12 reps this way and you should feel it

I have felt this before and still do. Dumbell Rows do it to me more than BB Rows or Yates Rows.

However, you said upper back...do you mean your posterior deltoids? I feel my lats are sore the day after from rows, but other than that very rarely do I feel my 'upper' area being sore. I do, however, have a better chance getting sore everywhere if my weight is lighter and my reps are higher.

Straps? Do you want to go heavier? Worrying about straps and grip only applies to if you want to go heavier and cant cuz youll drop the weight. You can use straps and youll prolly want to eventually (unless you have good grip strength), but you still may not 'feel' your workouts.

Id say lower the weight and focus on the movement so you can pay attention to the form and the muscles being worked.

I feel BB Rows all over my back. It seems my lats, traps, and posterior delts all benefit. I still think DB rows rock my lats better though.

Originally Posted by FatCatMC

I feel BB Rows all over my back. It seems my lats, traps, and posterior delts all benefit. I still think DB rows rock my lats better though.

Yeah, i guess I worded my responce oddly. I meant I have the same problem as the thread starter when I do DB Rows rather than BB Rows. I feel BB rows better.

You could try other rowing variations. There are plenty of them out there. Though I'm generally not a fan of machines, I like seated rows a lot. Body rows are badass too.

Body rows? Ok what is that!

I like Hammer Strength Rows. I pretty much always do them unilateraly.

Spider Rows or T-Bar Rows I was thinking of doing as a main row.

About 3 months ago, I started doing bent over rows with a low cable attachment instead of a BB using the same overhand grip as BB rows. I like cables because they maintain tension throughout the entire row, while the BB can tend to "drop" back down. It's worth a try.

Can't get enough weight on a cable for me, nor for most people.

I like lots of variety in my rowing, and back routine overall.

Originally Posted by Pedigree

About 3 months ago, I started doing bent over rows with a low cable attachment instead of a BB using the same overhand grip as BB rows. I like cables because they maintain tension throughout the entire row, while the BB can tend to "drop" back down. It's worth a try.

That's a very good idea, I'm going to try that!

Originally Posted by AKIRA

Body rows? Ok what is that!

I like Hammer Strength Rows. I pretty much always do them unilateraly.

Spider Rows or T-Bar Rows I was thinking of doing as a main row.

http://www.exrx.net/WeightExercises/...SupineRow.html

yeah, I once did these quite a bit for a workout mainly bodyweight oriented. They worked great, and really hit the lats. I havent done them for some time, but I would definitely recommend them if your wanting to mix things up and keep your body from adapting to the "usual" routine.

Originally Posted by Mudge

Can't get enough weight on a cable for me, nor for most people.

I like lots of variety in my rowing, and back routine overall.

My power rack has a plate loaded upper/lower cable, so you can load it up as heavy as you need. I can fit 10 plates on it. As long as you don't do bent-over rows with more than 450 pounds, you would be ok...on my rack anyway.

Only got up to 4 plates, guess I need to work out at your place.

Bent over rows seemed to be giving me lower back problems ......So I thought I'd try resting my head on the leg curl pad (slightly raised). I'm just experimenting-carefully , is there any reason this might be dangerous?


Lousy photos -I'm shocked by the bend in my back- but maybe that's OK...

You are doing bent over rows 1960s style. I would strongly suggest avoiding those, and do either 1 arm dumbell rows, or Yates style bent over rows which are safer.

In my opinion I would highly suggest not doing bent over rows for you until you can maintain a neutral spine. That is just dangerous if you ask me.

First clue, keep your head up - not down.

To really hit the lats and both the inner and outer back, do reverse bb rows. http://www.animalpak.com/html/articl...D=108&section=

Originally Posted by Mudge

First clue, keep your head up - not down.

"In my opinion I would highly suggest not doing bent over rows for you until you can maintain a neutral spine. That is just dangerous if you ask me."

I think trying this nonsense with resting my head on the pad, hasn't improved my position....... Those photos to be honest scared the shit out of me. What is a 'neutral' spine ? A straight one, or a relaxed one)

In anycase I'm going back to the normal bent over row---- after the advice given above... I've already dropped the weight used by 10kgs (and I was only up to 58kgs/127 lbs before) I'll try and concentrate on 'form'. Thanks for the advice.

Reverve bent over rows? I've always done BoR and Bent over shrugs underhand!! (Except the last set of shrugs overhand)

neutral spine = flat back

the pressure on the disk with a rounded back like that and then compounding it with moving weight in front of your body is just scarey!