Form - Bent Over Rows - JeffStrunk.com

Back exercises are one of the more difficult exercises to feel. The reason is because form and technique are the variables that will determine if tension and overload are channeled into the lats and back.

The next exercise I am demonstrating is bent over barbell rows. The key to performing this exercise safely and correctly is to maintain your center of gravity. First, grip the bar about shoulder width apart or a little closer. Next bend your knees and push your hips and butt backward, this will transfer your body weight back to the middle of your feet and heels. You are establishing your center of gravity and balance. Next bend forward with your torso toward the mirror in front of you. Your arms will remain straight and your elbows will be locked straight. Keep the bar in close to your legs through out the entire lift, this will protect your lower back. A point to avoid when performing bent-over barbell rows is having the bar stray out away from your legs.

Start with the your arms straight and the bar placed at about middle of your shins. Pull the bar up to just above your navel. As I pull the bar up notice I allow my torso to raise up a little. This allows me to work with my bodies natural bio-mechanics and places less stress on your joints and tendons. At the top of the exercise you will notice I have an arch in my lower back. This is very important because maintaining an arch in your lower back will enable you to squeeze your lat muscles fully. Notice at the top of the repetition I am focusing on pinching my shoulder blades together. A tip that will help you tremendously is to focus on pinching your shoulder blades together, maintaining an arch in your lower back, and driving your elbows back. If you find your grip a factor I highly recommend wrist wraps to ensure a strong grip. When you are practicing and getting the mechanics down wrist wraps aren't a necessity.


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Sports

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• lats
• back
• workout