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BENT-OVER
BARBELL ROWS
CORRECT FORM
1)
Grasp a bar with an overhand grip, wider-than-shoulder width
grip.
Bend knees to about 45 degrees and position the bar so that
it is over the toes.
Lock your back into a flat-back posture. You should be bent-forward
at the hips, not at the spine.
Keep your back completely flat. Keep your head and neck
straight as well. |
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2)
Pull the bar up and touch the lower chest or upper abdomen.
Initiate the movement by attempting to squeeze the shoulder
blades together.
Keep your torso and back completely rigid and straight.
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4) Lower
the weight slowly as you return to the starting position. Allow your
shoulder blades to drift back out.
5) Exhale as you pull the weight upward, inhale as you lower the barbell.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
You
should feel this primarily in your middle back, between and below
your shoulder blades.
If you are feeling strain, fatigue or burning up closer to the back
of the shoulders, or in the arms, you are probably not beginning and
ending the movement by squeezing the shoulder blades together. Beginning
weight-lifters almost universally make this mistake. It is important
to keep your back as straight as possible.
This is difficult and requires strong abdominal and trunk muscles
to offset the one-sided downward pull of the dumbbell. Allowing your
spine to bend forward while holding a significant amount of weight
can cause shearing and micro-tearing of the discs in your spine.
Over time, this could lead to disc injury such as a herniation.
If you feel soreness in your lower back as a result of performing
barbell rows, you may be straining the small muscles that are fighting
to keep your back straight. In this case, a different type of rowing
exercise may be for you.
EFFECTIVENESS
Rows
are an essential exercise to completely train the upper back. They
are sometimes difficult to do without placing other areas at risk
for strain and injury. In this case, you are asking the lower back
muscles to fight against the weight of your upper body plus whatever
added weight you are trying to left. In many ways, this is an unfair
fight and can lead to significant lower back injury. The barbell row
is not for everyone.
These days, with the advent of machines to stabilize the torso and
therefore minimize the risk of lower back injury, a barbell row is
not necessary. This is only for very advanced athletes and bodybuilders
under the guidance of very knowledgable and experienced athletic trainers.
The T-Bar row machine,
seated/compound row
machine are much better and safer alternatives than bent-over
barbell rows. |
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