Bent-Over Barbell Row | Proper Form for a Bigger Back
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- In this comprehensive tutorial on the Bent-Over Barbell Row, we dive deep into the key techniques for achieving a bigger and stronger back. Learn the crucial difference between the wrong and right way to perform this exercise, ensuring you maximize your gains while minimizing the risk of injury.
Discover the proper form and posture, identify common mistakes to avoid, and master the art of building a bigger back. Our step-by-step guide will walk you through every detail you need to know.
Whether you're new to fitness or looking to perfect your form, this video has something to offer. Strengthen your back muscles and take your workouts to the next level with this essential exercise. Don't miss out on the opportunity to achieve a well-defined, powerful back - hit 'like,' share your thoughts in the comments, and subscribe for more fitness tips and exercises. Let's reach your fitness goals together!
Bring bar to abdomen for upper back, bring bar to waist for lats.
Straight to the point
Thank you
This is honestly the best form video I have seen and I have watched a number. Brief, complete and essential.
Have you thought about making these videos for all of the main exercises like bench,squat, deadlift, etc?
I have noticed that when I did barbell row with good form, my back and my arms got thicker, as opposed to cheating almost to a deadlift.
Thank you!
You're welcome! I'm glad you found the video helpful. If you have any more questions or need further guidance, feel free to ask. Keep up the great work!
Short and sweet! Thanks
You're welcome! 💪🏾
A lot of the guys from the 30s up to the 80s do would do it at 90 degrees. They had huge wide lats
That’s exactly how i do them maybe not bent over as far like yates did them. just done a session with 37.5 kg on either side for 12 reps and dropped set to 25kg for 15 reps.
There is no reason to pause at the top portion of the lift, it would make more sense to pause at the bottom and exaggerate the stretch with a 2-3 second eccentric and a 1 sec concentric. Many people mobility might vary but as long as you can keep a neutral spine and engage your core you can go all the way fully parallel. 1 problem with a barbell row is that you will achieve failure from not being able to concentrically lift the weight when you still have so much in the tank eccentrically. To maximize your gains you always want to achieve failure through that loaded stretch from the eccentric part of the lift. There are advanced techniques to help with this con of the barbell row which I would recommend Dr. Mike from renaissances periodization, jonni shreve, jeff nippard and mind pump are all amazing channels to watch in the fitness industry for more overall advice. Still a great exercise!
Thank you for sharing your insights and thoughts on the barbell bent over row. It's great to see diverse opinions in the fitness community, and I appreciate your input.
The reason I emphasize a brief pause at the top of the lift is to encourage maximal muscle contraction and mind-muscle connection. It's a technique that some find helpful in ensuring proper form and control, especially when targeting the upper back and lats.
That being said, I respect your suggestion to pause at the bottom for a longer eccentric phase, which indeed places emphasis on the loaded stretch and can be a valuable training method for certain goals. As you mentioned, individual mobility and training preferences vary, so it's important to find what works best for your body and your specific objectives.💪🤝
You hold where the target muscle is contracted. Thanks for trying.
@@tahsin2865sure if you want to feel a isometric contraction squeeze but you WILL build the most amount of muscle and recruit the most amount of muscle hypertrophy through the eccentric stretch on a muscle
I appreciate your dedication to the importance of the eccentric phase. It's undeniable that the eccentric phase is a critical component of muscle growth, and I couldn't agree more. I acknowledge that my video may not have given it the spotlight it deserves.
However, the reason I didn't focus on the eccentric phase in the video is not because it's less important but because the video had a specific goal in mind - to help beginners establish control and tempo in the movement. Emphasizing the concentric phase was a deliberate choice to prevent them from rushing through the exercise and potentially using poor form.
I encourage viewers to explore the full range of motion in their training, incorporating eccentric-focused variations of the bent over barbell row and other exercises. A well-rounded approach that addresses both concentric and eccentric phases, as well as other variables in training, is crucial for overall muscle development and strength.
Remember, there's no one-size-fits-all approach to training, and individual preferences and goals can influence the emphasis on different aspects of a lift. Thank you for the discussion; it's a testament to the depth and complexity of the world of fitness and strength training.
You've raised an interesting point, but I'd like to clarify that the top position of a barbell row is not an isometric contraction. Isometric contractions typically involve pushing against immovable objects, whereas in the top phase of a barbell row, the muscles are working dynamically to lift and lower the weight. It's important to understand this distinction in order to perform the exercise correctly and have a clear understanding of it. 👍🏾💪🏾
Under or over hand grip?
Great question! I'm using an underhand grip in this video to really target the lats and get that good stretch. It's all about what feels best for you and your goals. You can also try an overhand (pronated) grip for variety. The key is to keep that back engaged. Thanks for watching and keep those questions coming! 💪🏾😊
Gonna try this with underhand next timez I always feel awkward with overhand
@@RMMaryportme too and I just started. How did it go?
how many cm is long that bar?
220 cm
Your grip is wrong. With this grip you are allowing your biceps to do much of the work.
All pulling movements involve some degree of elbow flexion, meaning the biceps are always recruited to some extent, irrespective of the grip used (pronated, supinated, or neutral). However, their role as a secondary helper does not diminish the effectiveness of the pronated grip in targeting the upper back muscles.
"Wrong" might be a slightly strong word, bro!
Not wrong, you're just uninformed. With that logic any other variation of exercise is wrong if it's not the traditional grip/form for example normal pushups are better than close grip pushups.
Underhand grip would give a more of bicep engagement
Cute weight, now take 100kg for reps and then make pouse at top...
why would he do that damian?
@@generality1369 Cause when u working for hypertrophy u want to use as much weight as possible, u don't want to train with light weight and some feeling muscle and weird pauses, your back will start to grow when u will row 100kg+ for reps
@@damianklecha339sure, but with proper form. If u can do 100kg with good technique then go ahead, row it. If you start throwing the weight around and start using your forearms, biceps then you probably need to lower the weight. But i know what youre saying, agreed.
@@generality1369 ofc my only issue are those videos where people showing form with too light weight, they should show more weight and proper form then
I appreciate your engagement with my video, but I must respectfully disagree with your assessment. Let's break down your points:
* Weight Used: Your suggestion that 115 pounds for bent over rows is "too light" is subjective and overlooks crucial factors. The weight used should challenge the individual while still allowing for proper form and muscle engagement. 115 pounds is a significant load for many, ensuring both safety and effectiveness in execution.
* Demonstration Weight: Your assertion that demonstrators should showcase heavier weights for credibility is flawed. The focus should be on proper form, technique, and muscle activation, not on impressing viewers with heavy loads. Quality of movement trumps quantity of weight lifted.
* Hypertrophy and Weight: Hypertrophy, or muscle growth, is indeed influenced by various factors beyond just lifting heavy. Total volume, time under tension, and muscle fatigue play pivotal roles. Using excessively heavy weights at the expense of form and control can lead to injury and hinder progress.
The goal of instructional videos is to educate and promote safe, effective exercise techniques, not to showcase feats of strength. Let's prioritize form over ego, ensuring everyone can benefit from fitness guidance regardless of the weight lifted.
Thanks mate for the clear and straightforward instructions. I never have tried with the grip that way round. I'm going to have a go
No problem 👍🏾
I was going to say the same. About to reverse my grip!!
Guy has a bird back.. smh
@@thegreatestmantoevrwlkthep9986 What a stupid, pointless comment! Is that why at 225 lbs, my squat max is 550 lbs, and my deadlift is 600 lbs? You might want to research myofibrillar hypertrophy and sarcoplasmic hypertrophy and expand your troll playbook. And let me tell you, when I’m objectively as strong as I am, I’d make that comment about you regardless of how weak or strong you are. 🤡Clown shows out here stalking the internet!
@@MOOREFITCOACH don’t know what them numbers (not impressed) have to do with you having a bird back?!
Don’t be so insecure, it’s not the end of the world. There are a lot of videos out there to help you reach that goal. Goodluck bud
@@thegreatestmantoevrwlkthep9986 0:33 Haha, I’m insecure, but you’re the one projecting looking to be impressed, cool story, Bud! And the numbers? Yeah, what they mean is that strength like that is in the top 1% of population trained to generate force. I can understand how a fact like that wouldn’t impress someone like you. Again look up the difference between what I stated and you’ll understand me and you are “goal oriented”differently. Knowledge is power, literally.
@@MOOREFITCOACH you could just admit you have a bird back
Perfect form
Thank you so much for your comment! I really appreciate the encouragement. Keep up the great work on your fitness journey! 💪
I've recently seen someone online start from a deadlift position as in he keeps his torso parallel to the ground with slight bend in his knees and a neutral back