Exercise The Right Way - The Barbell Bent-Over Row
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuiders' training regimes.
It is useful, therefore, to describe
in detail the processes involved in actually doing these exercises. This
will help beginners to start out using the correct techniques before
moving on to potentially more dangerous heavy weights. If it also helps
more experienced lifters to redress some of the little faults that have
almost imperceptibly crept in over the years, all the better.
In
this article we'll take a close look at the bent-over row using a
barbell.
MUSCLES TARGETED: latissimus dorsi, teres major, middle
trapezius, rhomboids
PREPARATION
Grasp the bar with a
closed, pronated grip.
Grip should be slightly wider than shoulder
width.
STARTING POSITION
Adopt a shoulder width stance with
knees slightly flexed.
Flex the torso forward so that it is not quite
parallel to the floor.
Make sure the back remains straight.
Look to
a point just ahead of the feet.
Let the bar hang with the arms fully
extended.
This is the starting point for all repetitions.
UPWARD
MOVEMENT
Pull the bar up towards the lower chest.
Point the
elbows up.
Keep the torso rigid, back flat and knees slightly
flexed.
Touch the bar to the chest in one smooth
movement.
DOWNWARD MOVEMENT
Let the elbows slowly extend
back to the beginning position.
Keep the torso and knees in the same
position.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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