Monday, March 31, 2014

Excersise Instructions: Bent Over Barbell Row

So the last how-to post I had was for the 'Bent Over Dumbbell Row'. This time I look at how to do the 'Bent over Barbell Row'. It's not too tough to figure out that I like to row. My body responds very well to back and biceps exercises, so I tend to enjoy them a bit more. Rowing with a barbell is technically a bit tougher to do than with dumbbells, since you need to focus more on keeping your back in the right position.

Bent over barbell row with supinated grip - Starting position

You start this exercise by holding a barbell with either a pronated grip (meaning palms facing down) or a supinated grip (meaning palms facing up). Use the grip you feel the most comfortable with, and then use the other one as a variation. Bend your knees a bit, and move your torso forward by bending at the waist. You should aim to get your back fairly parallel to the floor (although being parallel is not entirely realistic). Remember to keep a slight arc in your lower back, because you don't want back problems! It is smart to keep your head up, and the barbell should hang directly in front of you. This is the starting position.

Bent over barbell row- top position

Begin the movement by pulling through the elbows. Try to keep your elbows close to your body and only use your forearms to hold the weight. At the top position, squeeze your back muscles, and then slowly lower back to the starting position.

This exercise is great for building thickness in the back. You can do tons of pull-down variations, but I think focusing on the right type of row is much more important.

Now you try!

My results below:
Double Biceps Back

Double Biceps Front

Douche pose

No more excuses! Push push push!

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