---Barbell Bent Row Form---

[StoryOfTheYear]

Yo! I was curious as to what is good form when performing barbell rows? How far should you be bent over? Also how far do you guys keep your hands apart? Shoulder width? Personally, it feels like I hit my lats more keeping my hands closer together! So.......what's the consensus? Thanks -StOrY

 

[Smooth_Silk]

I personally enjoy grabbing the bar in different spots as i climb the pyramid. once heavy, chest parallel to the floor, knees slightly bent, grip about an inch out from shoulder. my .02

 

[oldfella]

SS is correct on the form. Bend at 90 degrees, knees slightly bent, back arched in and held tight. Grip width can vary. go for the feel and do not pull with your arms or you will lose the feeling in your back and lats. That is pull back from your elbows not your wrists. try to keep as much of the bicep out of it as possible.

 

[Designbuilt]

Personally what I do is, slightly bend the knees. I keep the back locked, I can't really go 90 degrees. I lock my elbows at my sides with lats tensed, that's my grip.

I focus on pulling with the elbows, as Oldfella said, no wrists, nor biceps, the more you lock the arms in place the better IMO. The most important thing to me is to breathe, squeeze at the top, which to me is between the belly button and chest. I use a reverse grip.

Then down and exhale. I use a lot of mind: muscle and squeeze as I do them.
It should almost feel as if you're expanding and flexing the lats as you work them. Back btw, is the one bodypart that everyone compliments me on.

As far as close grip, only for pulldowns, and I lean back as I do them. But I hardly ever do those, it's just weighted pullups and bent over rows for me.

 

[StoryOfTheYear]

Thanks for the advice guys! I took some of your suggestions like pulling up from the elbows, also I bend over more, and it was much more intense!! I like it!! Thanks again! You always seem to pull through for me Oldfella! ha! -StOrY

 

[SABAGOY]

Keep back flat and tight with knees bent. Try using DB's while keeping elbows flared straight out to the side when pulling up so from the top your making a T

My form is pretty much the same on BB.

 

[StoryOfTheYear]

Thanks for all the help guys! I've been doing them, but I still feel like it's working my biceps more than my back sometimes? -JuStIn

 

[bearsfan]

the best way i've been told to them is to imagine i'm trying to crush something in between my shoulder blades. kind of a strange way to look at it but helpful if you understand. also if your biceps are a little weak(not saying yours are) they will get fatigued faster since you are working them as well

 

[drob29]

another way of approaching a different form, or trying a new stance, would be to use the smith machine. I have some lower back issues, and I find using the smith machine helps maintain my form, as well as keep the chance of injury down, especially when I am going heavy.

 

[Mash1]

I like weighted inverted rows on a smith machine! You might want to try that. I put a 45 on my lap. I feel it's easier to zero in on my back doing these.

 

[SABAGOY]

I like weighted inverted rows on a smith machine! You might want to try that. I put a 45 on my lap. I feel it's easier to zero in on my back doing these.

Can you explain these a little more?

 

[Mash1]

Easiest thing, just type in inverted row on youtube man. It's really simple.

 

[SABAGOY]

Duh...LOL

Does Phil approve this exercise?

 

[Mash1]

One thing

I've learned man...Phil's telling you an outline. It's just the basis. Don't like warp anything around by adding more sets or negatives etc....but he doesn't exactly have to "approve" an exercise man. If you intense with your sets and eating right your going to grow.

 

[StoryOfTheYear]

I've learned man...Phil's telling you an outline. It's just the basis. Don't like warp anything around by adding more sets or negatives etc....but he doesn't exactly have to "approve" an exercise man. If you intense with your sets and eating right your going to grow.

Well said my fellow Floridian!! -StOrY