6/23/2023 0 Comments Back pulls![]() To perform this exercise, you will get set up in the same manner as the bent over barbell row from above. Make sure your lower back is not rounded and you are bent over so that your torso is nearly parallel to the floor. When in doubt, start with lighter reps and work proper form. Proper set up and execution of the row requires hamstring flexibility, awareness, and control of one’s spine.Too many lifters focus on moving the weight with poor form than focusing on moving the weight with the back.This is often done incorrectly, and can result in injury or less than optimal training progress.This has broad carry over to Romanian deadlifts, deadlifts, and even back squats. ![]() While most exercises target a specific muscle on the back of the body, this comount exercise targets the entire back every rep. The bent over barbell row is a great exercise to build the back, traps, rear delts, and erectors.Pull the bar to the chest or upper abdomen, without moving the back around or losing the arch in your lower back, and then slowly control the weight downward towards the floor. This position is the bottom of the row (back flat, chest up, and arms straight with the weight on the floor). With a soft bent in the knee, push your hip snack and keep your lower back arched and chest up, as you grab the bar with straight arms. Your feet should be roughly hip width apart, with your grip slightly wider than shoulder width. To perform the barbell bent over row, you first need to set up a barbell with plates on the floor, and step up to the bar as if you were going to perform a deadlift.
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