Home / Models / Bent over barbell row . – Bent-Over Barbell Row ……………………………

Bent over barbell row . – Bent-Over Barbell Row ……………………………

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Bent over barbell row .
@andreiabraziertutorials – Bent-Over Barbell Row
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This exercise is a great compound movement which works several muscle groups at the same time – resulting in faster strength and endurance results.
Increased strength means a decreased risk of injury and illness. …………………………………………………………….
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▫ Target Muscles: Latissimus Dorsi, Rhomboids, rear delts, Traps & biceps ……
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▫Load: Barbell 20kg + 10kg plate on each side of bar .
▫Perform: 5 Sets of 10 Reps ………………………………………………………..
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Tips ✏▫ I don’t recommend this exercise for people with back problems. A Low Pulley Row is a better choice for people with back issues. .
▫Bend your torso forward from the waist until your upper body is parallel to the floor, (place your feet wide apart to get in a strong position.) .
▫ Hold the barbell while keeping a long spine, open chest .
▫During action, keeping your elbow close to your Rib cage..
▫ Focus on squeezing the Upper back muscles once you reach the full contracted position. ▫Make sure the row is performed with your shoulders & back muscles. not * the arms. .
▫Keep the spine stationary and squeezed abdominal during the move. ……………………………………………………………. .
🅱beginners: ▫️Start doing with a 10kg plate . Only get started with barbell when you feel you have developed the necessary strength ( specially in your abs and lower back ) ….. Perform this exercise only if you can hold a good back aliment and comfortable lower back. Check body aliment in a mirror to make sure your good.

 

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