Bent Over Row is an effective and timeless classic. It will allow you to work out the entire back from and to. Has a wide range of applications.
This is a powerful basic exercise for experienced athletes. Since you need a fairly large working weight for efficiency and return, and beginners here usually have problems with keeping their lower back.
Content
Working muscles
The broadest, large round, trapezoid, rear bundles of deltoids, diamond-shaped.
This exercise is used in bodybuilding, powerlifting and also in training for weightlifters.
In bodybuilding for the formation of muscle mass.
In powerlifting and other strength training, it can be used to develop the strength of the spinal muscles in general.
As for the implementation options, it has different alternatives.
There are different grip options. The most common grip is shoulder width. With a wider grip, the overall load and difficulty increases.
Since the use of serious working weights is acceptable, it is advisable to start with a warm-up and light weight.
Execution technique
It is necessary to take a position as in a deadlift. In front of the bar, put your feet shoulder-width apart and press them to the bar, the lower back is arched, arms are straight,.
Take a sports equipment with your palms on top, while your arms are straight at the elbows, then stretch out. The lower back is in a bent state, and the torso looks forward, tighten the muscles of the lower back.
The starting point of the barbell movement is at the knees, the final point is at the waist.
Inhale in the starting position, and when you touch the belt, exhale.
Returning to the starting position, inhale again.
The following features of the exercise:
The lumbar muscles should be strained during the approach; jerks are inappropriate here, concentrated and calm execution of the movement is the key to success.
If everything is done correctly, you will get an excellent study of the entire back, contributing to the growth of strength and muscle mass.
Mistakes
There are a number of mistakes that beginners and inexperienced athletes make when implementing a movement. For example, many performers move their head, legs, and body. This cannot be done. The next mistake is to stand unsteadily when placing yourself in the starting position. To avoid this, it is important to place your feet shoulder-width apart or even wider.
It is necessary that the distance between the hands is wider than the shoulders. Thanks to this, it will be possible to do the necessary actions with a greater amplitude, and at the same time raise the elbows above the level of the back.
By the way, they should be raised very high - this way you can better pump your back muscles.
Initially, the entire load falls on the bottom of the latissimus dorsi. However, when the elbows reach the level of the back and the athlete moves the shoulders back, he may simply not shift the center of the load.
Although it must be transferred to the top of the latissimus dorsi, trapezium and rhomboid muscles.
Most athletes arch their back, keep their lower back flexed, which increases the risk of injury. Correctly maintain the natural curve of the spine throughout this work. The position allows you to straighten your chest and slightly bend your back in the lower back.
It is also necessary to realize the immobility of the legs and body.
What is developing?
The main working muscle here is the latissimus dorsi. The goal is to increase the muscle mass of the back, and for this it is necessary to develop its upper and middle parts. The main bias is done precisely on the back. However, this is not all. What muscles are still working? diamond-shaped, trapezoid,
delta. Stabilization of the body occurs through the work of the buttocks, the cortex, the lower back.
How to do it?
During the movement, it is necessary to ensure that the elbows move only back and up. It is unacceptable that they diverge to the sides.
What to replace?
Bent-over dumbbell row with T bar.
What equipment is needed
Classic straight neck
What are the main benefits?
To make the back stronger, the core more stable, to ensure the harmonious development of the body.
Is it suitable for girls?
Only with training experience, and so there are no differences.
Implementation options
Bent over barbell row with reverse grip
Case tilt options:
Tilt parallel to the floor. An older version of the execution, it is somewhat more complicated.
position above parallel.
Cheating option. This is only acceptable for experienced powerlifters. In this case, the weight is greater.
There is also a more exotic version of the execution, this is the thrust of the trap bar in an incline. The exercise qualitatively loads the latissimus dorsi, trapezium, scapular muscles, biceps of the hands, rear deltoid bundles. The exercise imitates the thrust of a straight neck in an incline. the main difference is the parallel position of the brushes. This grip is more comfortable and natural. Therefore, using the trap bar allows the lifter to focus on working the lats, and the bent-over trap bar row allows the lifter to lift more weight.
Conclusions
So include the bent-over barbell row in your training, it is necessary for the growth of strength and lat mass. Do not rush to increase weights, follow the technique. You can perform at the beginning of the workout of the spinal muscles, but
