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  1. #1
    Registered User redrabbit's Avatar
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    Tips on bent over barbell row

    Firstly, I seen there is a thread on this (and goodmornings), but I didn't want to gatecrash that thread - mainly as it's gone a bit off topic.

    Anyway, I'm struggling to do bent over barbell rows. I hate doing them, and I was hoping for some tips. I find that they fatigue my biceps much more than my back, I also find it quite hard going on the back.

    I'm going to reduce the weight a little as I think that may be an issue, but can anyone offer any advice on form or any tips with this exercise?

    Thanks.
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    Beast Mode [on] off Beast Genetics's Avatar
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    Your arms fatigue before your back because your arms are not strong enough to get your back the work it needs. Work on your arms fatigue issue and that exercise should be more beneficial to you.
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    Registered User bookv's Avatar
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    Place your hands slightly wider than shoulder width apart. Make sure your back is as close to parallel as possible. Concentrate on your pull from the elbows instead of the hands, i feel that lets you feel your back more. Make sure you're pulling to your sturnum (just below chest) instead of your belly button area.
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    Registered User redrabbit's Avatar
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    Originally Posted by bookv View Post
    Place your hands slightly wider than shoulder width apart. Make sure your back is as close to parallel as possible. Concentrate on your pull from the elbows instead of the hands, i feel that lets you feel your back more. Make sure you're pulling to your sturnum (just below chest) instead of your belly button area.
    Should you be trying to keep your body as still as possible?

    And by parrellel, you mean bent right over so that you are completely parrellel to the floor?

    Thanks?
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    Originally Posted by redrabbit View Post
    Should you be trying to keep your body as still as possible?

    And by parrellel, you mean bent right over so that you are completely parrellel to the floor?

    Thanks?
    The more parrellel you are the more it hits you lats...I used to do them at 45 degree angle and i would feel it more in my biceps than my lats (i was also pulling the bar to my belly button) then i started bending over as close to parrellel to the floor as much as possible and pulled to my sternun and i felt it MUCH more in my lats....

    also the wider the grips the better....but the wider the grip the less weight you should use as you rely more on ur lats to move the weight...my hands are usually wider then my shoulders apart....really hits the lats good
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    Registered User redrabbit's Avatar
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    Originally Posted by LuxuryChic View Post
    (i was also pulling the bar to my belly button)
    On exrx.net it looks like the guy is pulling it up to his waist/stomach area. So I should be pulling it up to my chest?

    That makes a lot of sense.
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    Originally Posted by redrabbit View Post
    On exrx.net it looks like the guy is pulling it up to his waist/stomach area. So I should be pulling it up to my chest?

    That makes a lot of sense.
    Well if you're parallel to the floor (as you should be) you have no choice but to pull to the chest.
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    Registered User redrabbit's Avatar
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    I get quite a sore back quite often. In fact it is bad now. Currently in work I am spending about 6 hours of the day sat in a chair in a classroom. This is not the problem though as I get a sore back anyway.

    At the moment it is in the middle-upper of the back, and feels like it is a muscle pain more than anything.

    Shame it's my back/bicep day too :-(
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    What helped me when I was starting was to get a towel or t-shirt then rest my head on a wall nearby and do the rows that way. Once I was comfortable and used to the movement I now do them free standing.
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  10. #10
    glute ham raise FTW!! vegasdsm's Avatar
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    there is an article on t-nation today about back training (rows)..

    the best thing in it (which i have used/taught i nthe past)..

    pull with the backs of your elbows, not your biceps...

    keep your elbows close to your body

    etc.
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    Originally Posted by vegasdsm View Post
    there is an article on t-nation today about back training (rows)..

    the best thing in it (which i have used/taught i nthe past)..

    pull with the backs of your elbows, not your biceps...

    keep your elbows close to your body

    etc.
    The only exception I take with this is keeping your elbows close to your body. You should do this if you're primarily after lat width; normally, you're doing rows to gain midback thickness, in which case you want to keep your elbows out. People opting for both width and thickness can compromise by angling their elbows at about a 45-degree angle to their torso.

    Otherwise, sound advice.
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  12. #12
    glute ham raise FTW!! vegasdsm's Avatar
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    Originally Posted by hulkinout View Post
    The only exception I take with this is keeping your elbows close to your body. You should do this if you're primarily after lat width; normally, you're doing rows to gain midback thickness, in which case you want to keep your elbows out. People opting for both width and thickness can compromise by angling their elbows at about a 45-degree angle to their torso.

    Otherwise, sound advice.
    agreed.. i should have been a lil more precise.....
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    Originally Posted by vegasdsm View Post
    agreed.. i should have been a lil more precise.....
    Just finished the t-nation article myself...it's a good read. Picked up a couple things I hadn't considered before. Thanks for mentioning it.
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    Originally Posted by redrabbit View Post
    On exrx.net it looks like the guy is pulling it up to his waist/stomach area. So I should be pulling it up to my chest?

    That makes a lot of sense.
    it depends what you want to work, i pull to the lower chest as i find it hits the middle back more which is the main area i want to hit when doing the rows. go lower and youll definitely feel more in the lats.
    I think the bicep thing is just a newby thing, and obviously your bi's are still weaker, dont think that curling is going to make them strong.. keep rowing and it should die off and it wont bother you anymore.
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    Originally Posted by redrabbit View Post
    Should you be trying to keep your body as still as possible?

    And by parrellel, you mean bent right over so that you are completely parrellel to the floor?

    Thanks?
    Well, it's not going to be completely parallel to the floor, but should be pretty close, probably halfway between 45 degrees and parallel. Maintain a slight arch in your back and keep your body still. Imagine there is a heavy plate on your back not letting you move, and focus on the pulling motion.
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    I did my back last night and after deadlifting I went onto bent over barbell row (I HATE doing it!). Anyway, It hurt my lower back quite a lot and again it seemed to effect my arms more than my actual back.

    I will lower the weight even more next time, as that may be the issue.

    Not sure what's wrong with my back. It's always been a bit funny, as in it get's quite uncomfortable. For example, it's quite a good relieft when I bend sideways and stretch it a bit, or twist my upper body around because it just seems really stiff and aches quite a lot - especially when sitting down.

    Thanks everyone.
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    If it keeps hurting, stop doing the exercise.
    There are plenty of other rowing exercises you can do instead (Yates Rows, T-bars, DB rows, etc).

    + row before you deadlift
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    Originally Posted by ThickAsABrick View Post
    If it keeps hurting, stop doing the exercise.
    There are plenty of other rowing exercises you can do instead (Yates Rows, T-bars, DB rows, etc).

    + row before you deadlift
    Cool, I'll just do a different exercise, I just can't get on with it for some reason.

    Do most people row before deadlifting then? What about one arm db row?
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    that sounds fine

    good luck
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    Originally Posted by redrabbit View Post
    Cool, I'll just do a different exercise, I just can't get on with it for some reason.

    Do most people row before deadlifting then? What about one arm db row?
    I row before deadlifting too. I don't do the BB rows any longer. I prefer the db rows and incline db rows. I think with most exercises db's work better.
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