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  1. #1
    Registered User TryingBB's Avatar
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    Bent over row form

    Too much body English towards the end? This was the second set and last few reps were hard. I dun goofed? Should I lower the weight?

    https://youtu.be/Qp7p47pRnRs

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    Mostly what stands out is your bent wrists. I would try and keep them straight.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by TryingBB View Post
    Too much body English towards the end? This was the second set and last few reps were hard. I dun goofed? Should I lower the weight?

    https://youtu.be/Qp7p47pRnRs

    I'd say you're too upright, almost a 60 degree torso angle. Lower the weight and keep your torso nearly parallel to the floor.
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    Registered User air2fakie's Avatar
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    Bring your torso closer to parallel and keep your wrists straight. The way you're doing it looks like a shortened ROM, where you use your wrists to bring it to your body at the end rather than your back. You also have a bit of shrug/upright row action going on.
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    Registered User WolfRose7's Avatar
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    Lower angle, grip a bit wider, thumb over to help keep wrists straight and pull with your elbows not your wrists.
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    Registered User TryingBB's Avatar
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    Sounds good. Thanks

    I’ll have to lower the weight to be able to achieve all of the above probably.

    Originally Posted by WolfRose7 View Post
    Lower angle, grip a bit wider, thumb over to help keep wrists straight and pull with your elbows not your wrists.
    What does “thumb over“ mean? I’ve been trying to keep my wrist straight but just can’t. If I do, can’t pull the weight up.
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  7. #7
    Registered User WolfRose7's Avatar
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    Originally Posted by TryingBB View Post
    Sounds good. Thanks

    I’ll have to lower the weight to be able to achieve all of the above probably.



    What does “thumb over“ mean? I’ve been trying to keep my wrist straight but just can’t. If I do, can’t pull the weight up.
    thumb over the bar instead of under.
    lower weight and focus on pulling with your back not your arms
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    I would suggest wrist straps.
    When you grip the bar without them you put more tension in the arms and they end up doing more of the work is what you don't want.
    I would ask you do you feel your back very well and where do you feel it?
    Heaving a a weight up becomes more of an arm and lower back with title lat involvement.
    A more upright position pulling to the waist would be more low lat.
    You might try a curl grip if thats your intent similar to Dorian Yates rows which are more upright.
    The main focus is bringing the upper arm from an extended position to the sides of your back/lats using the back muscles to do this.
    Not being able to see what your doing you need to feel where your targeting.
    Bent rows can be done many different ways find the one that works for you the best.
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  9. #9
    Registered User TryingBB's Avatar
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    I’m following AllPro program and the video they have for the row has about a 45 degree angle from parallel and the goal is to use the entire back - not targeting upper or lower or lats in general. I aim to be way below 45 degrees but the last few reps I have to pull the weight up pretty hard. Is that ok or is that cheating?

    I’ve used pendlay rows before and could row 130lbs for 8 reps. So bent over like that but don’t touch the ground?

    For me to be able to feel the back “cleanly”, I’ll have to drop the weight quite a bit - like maybe half of what I’m doing right now. Would that be too much of a drop?
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