There are a lot of different row variations. Whether it’s a 1-arm dumbbell row, a seated cable row, a pendlay row or a TRX inverted row, the goal in mind is usually the same – to make our backs stronger! The variation that we will be going over this week is the bent-over barbell row. This looks like a very simple exercise but has a lot of important components.
There are 3 things to keep in mind when performing a bent-over row, and they have a lot of carry-over into other exercises.
1) Keep a neutral spine by bracing your core and tucking your chin.
2) Stick your butt out! The knees should be only slightly bent, you should be focusing on sitting back with your hips so that you may feel a small tug in your hamstrings.
3) Keep your scapula (Shoulder blades) flat against your back and pulled down, like you’re trying to tuck them in your back pocket.
1) Maintain the shoulder position from Step 3 above – flat against your back and pulled down.
2) Concentrate on beginning the movement from your back – specifically your lats.
3) Pull the bar up towards your ribcage and xiphoid process.
4) Lower back to starting position.
The bent-over row is a great exercise choice for improving posture. To maintain proper form you have to brace your core and pull your shoulders back – both things we should try to do in our daily lives whether it’s walking down the street or sitting at a desk.
Check back next week for a new exercise!