Barbell Bent Over Row form

[1HungLo]

Getting so friggin frustrated. I watch videos on how to do this exercise then I watch myself doing it in the mirror but I just can't seem to get it right. My back always looks as round as a basketball. I would like to actually be able to do this exercise with some weight on the bar but I know I shouldn't until I get the form right. Has anyone gone through difficulties with getting this form right and/or do you have any suggestions on how I can get it down? Thanks.

 

[oufinny]

Try with just the bar and turn sideways to the mirror so you can see what needs to be done to get your back flat. Play with feet position some and don't over think it. Head up, chest out and that alone will force your back flat because to do those things, you can't have an arched back.

 

[1HungLo]

Try with just the bar and turn sideways to the mirror so you can see what needs to be done to get your back flat. Play with feet position some and don't over think it. Head up, chest out and that alone will force your back flat because to do those things, you can't have an arched back.

Thanks bro, I'll give these tips a shot, appreciate it.

 

[Dr.G]

open your legs to shoulder width, your feet must be pointed outward so are your knees aligned with your feet and a little bit bent . if you tuck your knees in you will not be able to have a straight back you will be forced to round it. chest out, and butt out (arch upward not inward) you should feel the weight on your butt and thighs. try it with the bar alone.
many people in the gym have a hard time doing it, just be patient, it is like a gorilla stance if you want

 

[1HungLo]

open your legs to shoulder width, your feet must be pointed outward so are your knees aligned with your feet and a little bit bent . if you tuck your knees in you will not be able to have a straight back you will be forced to round it. chest out, and butt out (arch upward not inward) you should feel the weight on your butt and thighs. try it with the bar alone.
many people in the gym have a hard time doing it, just be patient, it is like a gorilla stance if you want

Ok, gorilla stance, that helps me hold the image in mind, thanks bro.

 

[snatchs454]

Not trying to start anything...just wanted to make sure there is no confusion for the OP. Don't bend your head up..keep a straight spine from the top of the head to the tail bone. The amount of angle you use is really something personal. As long as you stay straight and tight you will minimize the risk of injury. In most the pics I see Arnie was really bent over but with a straight spine, pics of other lifters are more upright. I'm not sure if that targets a different portion of the muscle group.

The Barbell Bent Over Row – Mark Rippetoe’s Opinion

 

[1HungLo]

Not trying to start anything...just wanted to make sure there is no confusion for the OP. Don't bend your head up..keep a straight spine from the top of the head to the tail bone. The amount of angle you use is really something personal. As long as you stay straight and tight you will minimize the risk of injury. In most the pics I see Arnie was really bent over but with a straight spine, pics of other lifters are more upright. I'm not sure if that targets a different portion of the muscle group.

The Barbell Bent Over Row ? Mark Rippetoe?s Opinion

Cool bro, good tips, many thanks!

 

[Intense]

^Something like that, I dont usually lean forward that much.


Go really light at first so you can make sure you're activating your lats and keeping your back straight.

 

[1HungLo]

^Something like that, I dont usually lean forward that much.


Go really light at first so you can make sure you're activating your lats and keeping your back straight.

Oh yeah, he's really bent over flat. I was thinking I needed to be at more like a 45 deg angle. I think someone posted earlier that either way would work, you would just be working the Lats at a different angle. I think flat like that with light weight would be a good place for me to start. Thanks for posting up bro!

 

[dave 236]

A lot of people have trouble doing these correctly so injuries are common. Good advice here so work on form and slowly add weight from one workout to the next. You can substitute in Tbar rows on some days as well its a bit easier to keep your form on those due to the bar between your legs.

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[theCaptn']

I find a Yates row (after Dorian Yates) more comfortable - tends to hit the mid back better with less lats. Certain exercises are more suited for some people over others, if standard bb rows don't work for you find a substitute

 

[1HungLo]

I find a Yates row (after Dorian Yates) more comfortable - tends to hit the mid back better with less lats. Certain exercises are more suited for some people over others, if standard bb rows don't work for you find a substitute

That was actually a video I was watching, instruction on doing a Yates row. He's at a 45 but my retard ass has a rounded back when I try it. I'm going to devote all weekend on getting this form right. Thanks for your post.

http://m.youtube.com/watch?v=YpRtG7D41VM

 

[oufinny]

A lot of people have trouble doing these correctly so injuries are common. Good advice here so work on form and slowly add weight from one workout to the next. You can substitute in Tbar rows on some days as well its a bit easier to keep your form on those due to the bar between your legs.

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Supported T-bar rows are a great way to add weight before doing it with the BB. Also, you can do both overhand and underhand (Dorian Rows) to switch things up.

 

[fufu]

I don't like the barbell bent over row for one reason: your lower back strength limits the exercise. Often people's lower backs will fatigue before their upper back and shoulder extensors fatigue, so they have to 1.) stop the exercise, or 2.) continue with a rounded back. The consequences are, respectively, 1.) you can't fully stimulate your upper back and shoulder extensors and 2.) you set yourself up for injury.

Due to those reason, I choose the unilateral bent over row with a dumb bell. You can post your knee and arm on a bench, and these struts help to passively support your spine through joint centration (basically, your bones are placed against each other in a balanced fashion so that you can load up your shoulder and hip instead of your spine). This way your upper back muscles will be able to be stimulated to their potential before your lower back checks out. Of course your lower back will still be working, but not nearly as much.

Also, people usually hammer their lower backs when they train lower body, and it is isn't allowed to recover if you are hammering it again on upper days with bent over barbell rows.

Beyond all of this, I don't think there is any uniquely beneficial about the barbell bent over row. You can get every thing from DB rowing, and then some.

 

[1HungLo]

I don't like the barbell bent over row for one reason: your lower back strength limits the exercise. Often people's lower backs will fatigue before their upper back and shoulder extensors fatigue, so they have to 1.) stop the exercise, or 2.) continue with a rounded back. The consequences are, respectively, 1.) you can't fully stimulate your upper back and shoulder extensors and 2.) you set yourself up for injury.

Due to those reason, I choose the unilateral bent over row with a dumb bell. You can post your knee and arm on a bench, and these struts help to passively support your spine through joint centration (basically, your bones are placed against each other in a balanced fashion so that you can load up your shoulder and hip instead of your spine). This way your upper back muscles will be able to be stimulated to their potential before your lower back checks out. Of course your lower back will still be working, but not nearly as much.

Also, people usually hammer their lower backs when they train lower body, and it is isn't allowed to recover if you are hammering it again on upper days with bent over barbell rows.

Beyond all of this, I don't think there is any uniquely beneficial about the barbell bent over row. You can get every thing from DB rowing, and then some.

Good thoughts bro. I hurt my back last year doing cable rows and had to take a few weeks off from lifting so I know my back is suspect. That's why I'm so cautious about doing the bent rows. I think db rows would be a better choice for me right now: easier on the lower back, can better isolate the muscles being worked and even get a greater range of motion. I think this is best suggestion for me right now. Thanks bro!

 

[dieseljimmy]

I have found that will almost all rows a reverse grip (palms out) feels much better. I hated barbell rows until I switched my grip.

 

[JerseyDevil]

I like one arm DB rows much better. You get a better stretch and more range of motion. And for me it easier on the lower back.

 

[snatchs454]

I'm with everyone else..I don't like the bent over row that much. Its just never really worked for me. I prefer pullups, t-bar rows, deadlifts, heavy pullovers, single arm D-bell rows and cable rows for back exercises.

 

[Dr.G]

if done properly a barbell row should not cause any lower back discomfort unless you have a weakness or a problem in the lower back.

 

[Vision]

If I may give a suggestions here. Try doing them on a Smith machine where some of the weight is controlled and you can focus on your form.
Stand with your feet slightly wider than your shoulders, bar at mid thigh with over hand grips,and stay on your heals..Be sure that your knees don't go past your toes and stay back from the bar< you'll be able to really arch your back with the smith machine> you'll be able to feel it in the lats and Rhoms if done correctly. Don't forget to keep abs nice and tight..(Try working your core more when you can, it will help with form keep that in mind)..

 

[MuscleGauge1]

This is a difficult exercise for anyone. I really enjoy doing these in front of a mirror if at all possible. I feel I get a better workout that way. It really makes a world of difference. I would suggest this to anyone doing these it helps a lot. I also make sure that I do my reps to failure. That's important too. Well happy training! I wish you all the best of luck.

 

[1HungLo]

If I may give a suggestions here. Try doing them on a Smith machine where some of the weight is controlled and you can focus on your form.
Stand with your feet slightly wider than your shoulders, bar at mid thigh with over hand grips,and stay on your heals..Be sure that your knees don't go past your toes and stay back from the bar< you'll be able to really arch your back with the smith machine> you'll be able to feel it in the lats and Rhoms if done correctly. Don't forget to keep abs nice and tight..(Try working your core more when you can, it will help with form keep that in mind)..

Whoa, awesome idea bro, I'll have to give this a try. Thanks for your post.

 

[Vision]

Whoa, awesome idea bro, I'll have to give this a try. Thanks for your post.

Your welcome. Keep us posted

 

[Intense]

I think this exercise really does depend on how your lats are inserted. Because for me it gets my lats swole and I can really contract them, but with my workout partner he prefers wide grip pullups and pulldowns

 

[JerseyDevil]

If I may give a suggestions here. Try doing them on a Smith machine where some of the weight is controlled and you can focus on your form.
Stand with your feet slightly wider than your shoulders, bar at mid thigh with over hand grips,and stay on your heals..Be sure that your knees don't go past your toes and stay back from the bar< you'll be able to really arch your back with the smith machine> you'll be able to feel it in the lats and Rhoms if done correctly. Don't forget to keep abs nice and tight..(Try working your core more when you can, it will help with form keep that in mind)..

Whoa, awesome idea bro, I'll have to give this a try. Thanks for your post.

Vision is right on here. I am not a big fan of the Smith machine but I agree doing bent over rows in the Smith works really well. You can focus more on form and feeling the contraction.

 

[LAM]

I think this exercise really does depend on how your lats are inserted. Because for me it gets my lats swole and I can really contract them, but with my workout partner he prefers wide grip pullups and pulldowns

this applies to all exercises, everyone has muscles, tendons and ligaments of different lengths and at various points of attachment. it changes the mechanics of an exercise, what's best for one person isn't optimum for another.

also remember when it comes to back try to use your hands as hooks and focus on leading with the elbows moving them to the center of the back as much as possible.

 

[Fishman44]

I used to do Yates rows, now I do dead stop Pendlay rows or head supported unilateral db rows

 

[WINSTON]

always enjoyed rows with barbell they help the deadlift . some say dumbell rows is mpre productive . i dont know . reverse grip makes you injury prone i think bur work lower lats more . t bar rows and regular rows few people know the difference of those

 

[WINSTON]

some people do regular rows with over 500 pounds . quite amazing .

 

[WINSTON]

you bet . train the low back too . hypers and deads