BENT OVER ROW
The bent over row is a free-weight back exercise that is ideally placed before your cable work in your back workout routine.
Pay attention to the fact that this is potentially one of the most efficient and powerful back exercises. For that reason, it should not be neglected if back gains are on your list – which they should be!
How to perform bent over rows
Start by holding a barbell with your palms facing down, your knees slightly bent and your feet shoulder width apart. Lean forward slightly, keeping your back straight and look up.
Your arms should be neutral with the barbell hanging down in front of you gripped at around shoulder width apart.
Keep your torso neutral and your elbows tucked in as you bring the barbell in towards your body. You should squeeze your back muscles at the top, before finally moving the barbell back to start position through the same controlled movement. Go for reps.
Bent over row: Common mistakes to avoid
Firstly, you should know that this is one of those exercises that could easily result in injury if not performed correctly. With that said, you should pay attention to your form and above all else, get it right before you start loading!
Also; be sure to keep the muscles highlighted above in mind when you are performing this exercise. Mind muscle connection is the ideal way to ensure targeted results.
Finally; do not use momentum and take your body with the weight. You should remain still in your fixed start position, using only your arms to bring the weight into your body.
Reps and sets
Bent over rows will need to be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.
On the other hand, more advanced lifters should consider their current strength and goals.