Bent-over barbell row
Video: barbell bent over to the chest
Bent-over barbell row - technique
Bent-over rows are one of the main bodybuilding exercises. It is designed primarily to work out the back muscles. Cravings can be recommended to both beginners and professionals.
Bent-over Row - Muscles
First of all, the latissimus dorsi muscles are perfectly worked out. Moreover, depending on the inclination of the body, both the upper and lower parts of the broadest can be loaded.
In addition, muscles such as the deltoids (the back of them), large round, biceps, rhomboid muscles of the back and muscles on the shoulder blades are involved.
It is possible to change the working groups not only by the degree of inclination of the body, but also by changing the width of the grip.
How to properly perform a barbell row in an incline
The thrust is done like this:
- feet shoulder-width apart and slightly bent at the knees. The bar is taken with a grip from above, slightly wider than the shoulders;
- starting position: you need to bend the lower back and lean forward a little. Hands hold the bar without bending at the elbows, but not relaxed either. The head looks forward;
- the bar is pulled up to the belt, while the elbows should not be apart, but look back. During the deadlift, they need to be moved only back and up - as high as possible;
- you need to try to completely exclude the muscles of the arms from the work, pull only at the expense of the back and shoulders;
- reverse movement - the bar slowly and controlledly lowers to its original position.
Bent over barbell row - mistakes
- The bar is taken too much weight, so slow and controlled movement does not work - only jerks. Of course, it is also impossible to lower the bar as it should, so the weight simply "rushes".
- In the process of performing the exercise, you need to ensure that only the arms move. It would be a big mistake to help yourself with your whole body and even with your legs or head movement.
- Legs should be slightly wider than shoulder width apart for good stability. Otherwise, it will not work exactly to take the weight.
- To provide the maximum range of motion, it is recommended to place your arms slightly wider than your shoulders.
- The elbows should be raised as high as possible. In the last third of the trajectory, the middle muscles of the back are included in the work - on the shoulder blades and rhomboid. In the first two-thirds, the latissimus dorsi muscles work.
- A big mistake would be to "hump" your back. It is necessary to ensure that it is bent in the lumbar region. In addition, this slouching is more likely to lead to back injury. If the fear of a back injury is high, a weightlifting belt can be used.
- Legs bent at the knees will help not to slouch. It is because of the exercise on straight legs that "hunchback" inevitably occurs.
- A more complicated version of the traction involves pulling it to the chest in the last phase of the movement. Thus, the muscles of the middle back, as well as the back deltas and trapeziums, are even more involved in the work.
There is a reverse thrust option. It is suitable for beginners who have not yet acquired a powerful back, and therefore heavy weights are too tough for them.
The exercise is performed in a Smith machine, the essence is that the bar is placed at the level of the hips, and the athlete lies under it. Next, the athlete pulls himself up to the bar as high as possible, resting his heels on the floor. In this case, the lower back is turned off from the exercise and does not interfere with the work of the broadest back.
Good day to everyone, in today's issue I will tell you about one of the most effective exercises (in my opinion) for developing back muscles - standing barbell deadlift.
I will tell you about all the subtleties and secrets of this exercise from A to Z, what it is, what exactly it is aimed at (muscles involved), what are the variations of the barbell pull in an incline, why this exercise is one of the most effective, what are the advantages of this exercises, how to perform it correctly (execution technique) + what special nuances (technical points to which it is important to pay attention), I will also tell you about the main mistakes of most people when performing this exercise .. well, etc. those. along the way I will try to raise all sorts of questions regarding this exercise (and, accordingly, give full answers to them, without lies and falsehoods). Well, let's get started.
Bent-over barbell row - this is used in bodybuilding to train the muscles of the back, more specifically about the muscles involved, then the latissimus dorsi, extensors of the back muscles, large round muscles, the back of the deltoid muscles, flexors of the arm (biceps, shoulder, shoulder-radius) , and when the shoulder blades are brought together (i.e. with the correct execution technique), the rhomboid and trapezius muscles also work. More clearly see below in the photo:
This exercise is great for those whose goal is the general mass of the back muscles. Those. I want to say that the bent-over barbell row develops the lats, trapezius and rhomboid muscles of the back perfectly. And for those who are not in the know, these muscle groups are just the same responsible for the overall mass of the back .. that is why I consider this exercise one of the most effective for the growth of back muscle mass, and that is why I strongly recommend performing this exercise on permanent basis.
P.s. at the initial stage (when you are still a beginner) in no case chase the working weights !!! It is very important. It is much more important to master the correct technique for performing the exercise before grabbing (and chasing) the weight. In addition, when you perform the exercise, the extensors of the spine (columns) are additionally involved in the movement and if the weight is too much you will harm yourself 100% (you will not be able to keep your back straight, as it should, you will round it up and 100% get injured) , but jokes are bad with the spine, so think 100 times before you do something (add weight, show how cool I am, show off in front of girls, etc.)
Bent Over Row Variations
Yes, yes, yes (for those who are not in the know), in addition to the classic style of performing this exercise (classical means that you hold the bar with a straight grip), there are also other variations of it:
- T-bar row (standing or lying on the machine)
Now we will briefly go through these exercises (with photos and descriptions) so that you have an idea of \u200b\u200bwhat is at stake.
Here is a photo (below) showing the classic barbell row in an incline (as I said, the classic one means that you hold the bar with a straight grip, i.e. from above, all this is shown in the figure below):
And here's a photo (below) showing the BOND GRIP Bent Over Row:
Here is a photo (below) showing the T-bar Row (in this version, the photo shows the T-bar row lying on the machine, but there are also variations of this machine only while standing):
There is another variation of this exercise (t-bar deadlift) (see photo below):
Here is a photo (below) showing the bent over row of a Smith machine:
And finally, a photo (below) that will demonstrate the pull of the bar in an inclination to the chest (for the development of the rear deltas), the main difference is that the bar does not stretch to the lower abdomen, but to the chest (i.e. the back surface is actively working here shoulder, i.e. back delta):
Well friends, I introduced you (visually at least) to the variations of the stays in the slope, now it's time to discuss the technique for performing this exercise (the technique is, in fact, the same for all variations of this exercise, there will be only small changes, which I mentioned in advance I warn you: when you do the classic deadlift, then the grip is on top (i.e. it is straight), and when you do not the classic deadlift (not with the direct grip from above), but with the reverse grip \u003d that is, you see, the grips change. there is a straight line from above, and here from below (reverse). In the pull of the bar in an inclination to the chest, the change is that you pull not to the lower abdomen (as usual in other pulls), but closer to the chest (in order to emphasize the load on the back delta), that's basically all ... there are no changes in the other variations, which means that the BASIC TECHNIQUE OF PERFORMANCE OF THE MOVEMENT WILL BE THE SAME (read necessarily below).
The technique of performing the barbell row exercise while standing in the slope
Firstly, before doing anything, in this exercise it is LIFE IMPORTANT TO TAKE THE CORRECT POSITION, because in this position you will be constantly (performing repetitions) but not only (if your position is wrong, you are most likely injured, get serious back injury, this is in the worst case, in the best case you will contract your back muscles poorly, therefore, you will not get any result either). Dachshund, okay, what is this position?
POSITION: Bend your knees and push your torso forward, keeping your back straight (it is very important that the back is not round, but straight, sagging in the lower back), see the photo (concerning the back deflection, the figure shows both correct and incorrect):
P.s. above in the figure (where green, simply shows the POSITION OF THE BACK, i.e. it is flat, bent in the lower back, this is how your back should be throughout the entire exercise, but the position itself is not correct there, this is the position with the deadlift, and we do bent over row), and in bent over row the next position (you are bent forward, i.e. your torso is tilted forward, your legs are slightly bent at the knees, your back is bent at the lower back, no rounding, otherwise there is a high probability of back injury)<= так вот такое положение должно быть почти параллельно полу. Т.е. (сейчас речь идёт об угле наклона), вот см. ниже фотографии (попытаюсь объяснить):
See? See what angle Ronnie Coleman has? His torso (forward bend) is nearly parallel to the floor. This is ideally .. I used to do this exercise as well, but now when you work with a lot of weight (parallel to the floor, it turns out to be too hard), you have to make the slope not so deep, a little higher (literally a little, as shown in this photo below):
In this position, look forward (this is very important, in no case lower your head down, STRICTLY LOOK FORWARD YOURSELF, INTO THE MIRROR (if there is one)). At the same time, the arms should hang over the projectile (with a grip from above or below, depending on which variation of traction you have chosen) and be perpendicular to the floor and torso. The grip on the bar (when pulling) is slightly wider than the shoulders (where the scars are, a little wider, if you take it closer to you it will not be comfortable for you to work, you will hit your knees, so grab a little wider than your legs).<= ВСЕ ЭТО ваша стартовая позиция (положение).
P.s. a few words about the grip width. The trick is that you can take both UZKO and TOO WIDE (in fact). What will be the changes? Remember:
- the more you grab the bar \u003d the more the BICEPS will work (rather than the back), but for that, with a narrow grip, the AMPLITUDE OF MOTION increases (this is good).
- the wider you grip the bar \u003d the more the back will work, but with a wide grip, the AMPLITUDE OF MOTION decreases (this is bad).
That is why you need to look for the GOLDEN MIDDLE (and this is slightly wider than shoulder width or shoulder width apart).
Well, ok, you grabbed the bar (with a grip shoulder-width apart or slightly wider, for convenience, so that you feel comfortable doing the exercise), leaned forward (gave the torso, making the necessary comfortable tilt, as shown in the picture above), if you did all this , you are in this position (see photo below):
Pay attention (the bar is located just below your knees). So, from this position (it is constant, i.e. the body remains motionless during the exercise), you need to pull the barbell towards you (pull it towards the lower abdomen), while (when you pull) keep your elbows close to the body ( and not to the side, as some mistakenly do), when you pulled the barbell to the lower abdomen (well, you seem to be already in the upper position), squeeze your back muscles (bring your shoulder blades together), this is very important !!!
That's all .. in such a way we perform the exercise (here and there, here and there), i.e. pulled to the lower abdomen, lowered down (just below the knees) and again pulled to the lower abdomen and again lowered, etc. until you complete the planned number of repetitions.
All this movement looks like this: (GIF. Picture)
In men:
Among women:
The main technical points that you should pay special attention to:
1. Throughout the entire movement, keep your back straight (bent in the lower back), almost parallel to the floor (as Ronnie Coleman did, I showed the photo), or if you are already working with weights (then just above parallel, so as not to ditch your lower back).
2. Do not forget that the legs at the knees are slightly bent (they are not straight, with straight legs your back will be round, and this is unacceptable).
3. During the exercise (bent over row), look straight ahead (in front of you), if you look down, immediately round your back and you can get injured (in the worst case), in the best case (you are lucky, you will not get injured, but the back muscles will not receive as much stress as they could with the correct back).
4. At the top point (when the weight is pulled to the stomach), bring the shoulder blades (required), so that the back muscles are included.
5. When pulling the barbell (to the highest point) i.e. to the lower abdomen, try, firstly, to pull the bar (barbell) along the legs to the lower abdomen and at the same time (secondly), try to keep your elbows closer to the body, i.e. do not spread them to the side, closer to the body.
6. When you are already using decent weights, I recommend using LINEARS (in order to maintain this same weight), the trick is that our cysts are much weaker than the back or biceps, therefore, why not help them? Use! See below (how to wind the straps on the bar):
7. Breathing as always (ie EXHALING ON EFFORT).
8. Work non-stop (some recommend pause at the top and bottom points in order to stretch and contract the muscles, in principle you can try, feel how it will be more comfortable for you, how the muscles contract, etc.), but here it is more convenient for me work without pauses.
9. At the lowest point of the range of motion (when you lean closer to the horizontal, or stand somewhere at the level of 30 degrees, in general, you are in the starting position, preparing to pull the bar to the lower abdomen), make sure that your HANDS ARE NOT AT THE LOWER POINT STRAIGHTENED TO THE END !!! This is very important, i.e. at the elbows, the arms are slightly bent, your arms should not be stupidly straight (otherwise the weight will seem to weigh on your hands), therefore, they are slightly bent at the elbows so that the load remains in the muscles.
10. There is an opinion that the classic barbell row in the slope is A LITTLE WORSE (or even much worse) than the BACK GRIP BOND ROD. I think this opinion is not entirely correct ... now I will explain everything. The fact is that a direct grip makes the athlete, as it were, widen the elbows and pull the barbell to the chest, and not to the lower abdomen (as needed). Yes Yes Yes<= я очень часто вижу такую ошибку у большинства людей (даже более продвинутых).. собственно из-за этого, широчайшие мышцы практически не работают (или не дополучают той нагрузки, которую могли бы получать), а вот при ОБРАТНОМ ХВАТЕ = вам более удобнее делать упражнение, вы там просто как бы прицельно (как в машине смита) тяните к низу живота.. (p.s. не знаю как объяснить). Но, друзья, на мой взгляд, это мнение частично верное.. ПОТОМУ ЧТО, те люди (атлеты) которые выполняют УПРАЖНЕНИЕ ВЕРНО (с правильной техникой, т.е. тянут к низу живота, а не к груди + сводят лопатки) у них очень хорошо работают широчайшие мышцы спины, а те люди (которые делают с неправильной техникой, т.е. тянут ближе к груди грузят при этом дельты) у них не работает спина.. Ну и кто им ДОКТОР? .. Это их вина, а не упражнения. научитесь правильно выполнять упражнение, прежде чем, делать какие либо выводы.
11. In connection with the paragraph just above (about the classic and grip), you can try to combine both the THAT and THAT GRIP (in order to understand what is more comfortable for you, and better in terms of the feeling of contraction), well, for example, make 2 approaches with the classic grip (with the usual , i.e. direct), and the following 2 approaches REVERSE. This is just an example.
12. Until you master the correct technique for performing this exercise and develop the overall muscular frame of the back (do not strengthen the extensors of the back muscles), do not even touch large weights.
Small digression: I highly recommend that you familiarize yourself with my books:
The main mistakes people make in this exercise:
First, of course, the rounding of the back<= этого делать нельзя, не забывайте о том, что спина должна быть ровной (прогнутой в пояснице).
Secondly, many people, at the top point (when they pull the barbell to the lower abdomen), straighten their torso too much upward, cannot hold back the same forward bend as it was (because the weight is heavy), you cannot do this, throughout the entire movement, your body (position, torso, torso) must be fixed. Those. keep your back straight and your torso parallel or slightly at an angle to the floor and don't let your torso “walk back and forth” so to speak, cheating at the expense of your hips and knees.
Thirdly, people very often complain that the bitsuha (biceps) gets tired, and all due to the fact that they perform the deadlift exclusively due to the strength of the arms, namely the biceps (so they get hammered, but the back does not works, or receives less load, in any case it is bad, try (learn) to feel the latissimus dorsi, not the biceps).
Fourth, as I said, many people pull from the lower position to the upper position not to the lower abdomen (as it were along the legs), but to the BREAST .. This is not correct, if your goal is to train the muscles of the back, you need to pull the bar along your legs TO THE BOTTOM OF THE BABY !!!
Well, that's all .. I hope you liked my article, I also hope that you were INTERESTING, Cognitive.
For dessert - two vidos (for men / women separately), of which you, perhaps, will emphasize something for yourself:
Best regards, administrator.
It will be about such a famous and beloved exercise by many as barbell pull to the belt in the slope... It is considered one of the best exercises for building back muscle. The main load in this exercise is received by the broadest muscles, large round, rhomboid and trapezius muscles of the back. In addition, the work includes the muscles of the biceps and in static tension, the extensors of the spine.
The back is one of the most difficult parts of the body to train properly. This is very reasonable, since the wrong technique can easily injure the spine and so on. Such injuries can lead not only to long-term treatment, but even to the end of a career and training in the gym. That is why, when performing any exercises for pumping your back, you need to concentrate on technique.
To avoid injury, you should carefully adhere to the technique of performing the exercise, which we will now talk about with you. This exercise is used in their back workouts quite often, but few do it. barbell row right.
TECHNIQUE FOR PERFORMANCE OF EXERCISE "BARREL ROD IN A TILT"
First of all, you must remember once and for all, in any exercise on the back, the back must be bent at the lower back. If you hunch your back, the muscles will not contract fully, and in general you can injure yourself. Therefore, the back is always straight and the lower back is arched.
1. Take a barbell with a wide grip (grip from above), bend your knees and make a slight forward bend. The slope should be significant and the upper torso should be practically parallel to the floor. In this position, the lats will work harder. The arms are straight, the lower back is slightly arched, the back is straight. This will be your starting position.
2. Inhale and exhale, pull up the bar with a powerful movement until the bar touches the lower abdomen. Elbows and shoulders, when reaching the top point, pull back as much as possible and bring the shoulder blades together.
3. Then slowly lower the bar to the starting position, straightening your arms to feel the muscle stretch (when performing the exercise, do not in any way slouch your back, but keep it straight to avoid injury).
4. When doing bent-over rows, try to concentrate on the latissimus dorsi. It is very important to maintain a strong grip, this will help you concentrate the load on the target muscles. Gym gloves will help you with this.
TIPS FOR EXERCISE TECHNIQUE
1. When performing this exercise, try not to think about your hands, you only need them to hold the barbell.
2. Some athletes perform a barbell row with a bottom grip, that is, when the palms are facing up. I like to practice this type of grip because it allows the elbows to be pulled deeper back and the target back muscles are better worked. Of course, this is all purely individual, everyone decides for himself how it is more convenient for him to train. But I would suggest combining these two grip options for maximum effect.
3. If you pull the barbell not to the lower abdomen, but to the chest, you will focus not on the target muscles, but on the deltas. Pull the barbell towards your lower abdomen.
4. is almost identical to the bent-over row, so you can also combine the two exercises. The only thing is, the T-bar deadlift does not load the lower back as much, so it is less dangerous.
5. Do not bend your wrists, this is how you take away useful amplitude.
6. And finally, for a more detailed acquaintance with the exercise "Bent over barbell" I want to suggest watching a very informative video.
The barbell row in an inclination to the waist (direct and reverse grip) is a basic exercise in powerlifting and bodybuilding. It is used to develop the muscles of the back, provides a significant development of the overall level of the athlete.
The exercises are intended to be performed by intermediate to advanced athletes, but can also be performed by beginners.
It should be performed at the beginning of the back workout - when there is no fatigue yet. After the barbell row has been tilted to the belt, you can proceed to other types of row: horizontal, vertical, etc.
What muscles are involved
The barbell row in an inclination to the waist is a basic exercise for the growth of the large round muscles of the back and broadest muscles, as well as the rear bundles of the deltoid muscles.
Latissimus muscles are the large muscles of the back that cover the lower and middle of the back. These muscles look especially impressive when posing an athlete, they are also one of the main ones that affect the overall strength of the athlete.
The large round muscles are located near the upper lateral parts of the latissimus muscles.
The deltoid muscles (posterior bundles) are located behind the shoulder joints.
The exercise uses the trapezius and rhomboid back muscles. The trapezoidal ones are located in the middle of the back, they begin at the base of the skull and go to the middle of the spine and to the shoulders. The rhomboids are located in the middle of the back with trapezius muscles.
On different areas of the back, you can emphasize the load by changing the width of the grip, as well as changing the angle of the body.
Bent Over Row Exercise Options
The exercise is performed in the following variations:
- direct grip;
- reverse grip;
- grip.
When performing the exercise with a direct grip, a good load on the broadest muscles is provided, but for many, especially for beginners, it is very difficult to maintain the correct trajectory of movement.
With a reverse grip, the trajectory is easier to maintain, this is a more comfortable position, however, with it, the biceps are turned on and the ligaments are heavily loaded.
When performing the exercise with a different grip, a better bar hold is provided when choosing a very large weight.
Execution technique
The exercise is performed as follows:
- You need to stand in front of the barbell with your feet shoulder-width apart. Bend your legs slightly at the knees.
- Bend over and grip from above, placing your arms slightly wider than your shoulders. Do not bend your arms at the elbows.
- Straighten up, raise the barbell.
- Take the starting position, bending slightly in the lower back, tilt the torso forward, the angle of parallel with the horizontal is from 30 degrees, the head looks forward, the legs at the knees are slightly bent. The muscles of the lower back are tense, the bar is in front of the lower legs. Until the end of the approach, the starting position is maintained.
- Inhaling shallowly, hold your breath. Without moving your elbows to the side and up, keeping them in motion strictly back, pull the barbell to your stomach, trying to raise your elbows up. The bar is only stretched by the muscles of the shoulders and back.
- Until the end of the set, the muscles of the lower back should remain tense.
- With the barbell pulled up, exhale and lower it to the floor in a smooth motion.
- Each repetition is done in the same way.
Reverse Grip Bent Over Row
Allows you to pump well the bottom of the broadest muscles, the bottom and middle of the trapezius muscles. A basic exercise to thicken your mid-back muscles.
Performance:
- The starting position is the same - bending your knees slightly and placing them shoulder-width apart, stand in front of the barbell. Take with a reverse grip, spreading your arms wider than your shoulders, and raise the bar with a straightened torso.
- Further execution of the exercise is similar to the direct grip.
- When performing the exercise with a reverse grip, the elbows can be lifted strictly vertically, while with a grip from above, they are provoked to be pulled apart. Therefore, with a reverse grip, the correct form of movement is maintained more easily.
Exercise errors
The most common mistakes athletes make during the exercise are:
- Movements of the legs, head, body. These body parts must be motionless.
- Unstable position on the floor. It is necessary to keep the feet shoulder-width apart, otherwise, during the exercise, the correct position cannot be firmly taken.
- Incorrect arm spacing: It should be wider than the shoulders, which provides more amplitude with the elbows up.
- The beginning of the exercise is accompanied by a maximum load on the bottom of the lats, but after the elbows pass the level of the back, the shoulders are pulled back, the load goes to the top of the lats, the rhomboid and trapezius muscles.
- The curvature of the spine should be natural and constant throughout the exercise. Many do not hold the position with the chest straightened and the back slightly bent in the lower back. Slouching is unacceptable and dangerous.
- Too heavy weight will not allow you to do the exercise correctly.
You can not straighten your legs, they should be constantly slightly bent.
Tips for doing the barbell pull in an incline to the belt
- The torso, head, legs must remain motionless during execution. It is desirable to achieve an angle of inclination between the back and the horizontal 45 degrees.
- The bar is pulled by the effort of the muscles of the shoulders and back, the biceps do not work. The elbows should be directed up from the back, due to which the arms bend.
- You should try to raise your elbows higher. The upper part of the broadest muscles, the rhomboid and trapezius muscles work fully only after the elbows pass the level of the back. The shoulders are pulled back during execution.
- Very heavy weights should not be used as this could damage the technique. You will be trying to lift the bar at the expense of your whole body, while your back muscles should be working. If the weight is too heavy, the elbows will not rise above the level of the back.
- When performing the exercise, the head should look forward. It is permissible to tilt it slightly, setting your gaze only slightly below the horizontal parallel. If the head is tilted too far, the gaze will be directed towards the floor, which will lead to a dangerous rounding of the back.
- This exercise is recommended as a basic exercise for intermediate and advanced athletes.
- Perform the exercise at the beginning of the back complex. After execution, you can perform vertical and horizontal traction.
- The number of repetitions in the set is 6-10, the number of approaches is 3-4.
Hello, my dear kachatas and fitonies! Something a long time ago we have not were engaged in decent robbery were technical and did not consider the practical side of performing various exercises. Today we will fix this matter and pay close attention to the development of the back muscles. The basic movement will help us cope with this task - the barbell thrust in the slope. After reading, we will learn how to build a beautiful and massive back.
So, I ask you to put off all extraneous affairs and give yourself a few minutes of precious time to your beloved.
Bent over barbell row. What, why and why?
Believe it or not, the bent-over row is one of the golden three most effective exercises for developing back muscles. However, despite such a high status, it is still bypassed by many people who visit the gym. (especially newbies)... The main reason for this state of affairs, I see, is the reluctance of personal trainers and gym keepers to listen to newcomers' questions. Most often, the process is put on stream and the next newcomer is considered only as an influx of new investments. It doesn't explain to beginners that the best exercises (at least at first) are exercises with free weights - barbells, dumbbells and weights. They stick to the simulators and perform the most understandable and simple (mechanically) movements.
Note:
2/3 the muscle mass of a person is made up of legs and back. Therefore, if you want to get big, pay special attention to them and spend an appropriate amount of time working them out.
When the question concerns the development of such a muscle group as the back, the first thing the young people get to know begins with various block simulators. Such constructions also have a place to be, but nevertheless they should not form the basis of training, and often the opposite happens - what is easier and at hand is used. Well, okay, this was a little introduction for a general understanding, now let's get to the point.
Bent over barbell rows are pivotal in bodybuilding to develop a massive back. Several joints take part in the work at once: shoulder, elbow and shoulder blades. The muscle atlas looks like this:
As for the kinesseology of thrust, the movement consists in controlled reduction of the shoulder blades. Moreover, complete reduction of the shoulder blades should occur, otherwise the amplitude decreases and the effectiveness of the exercise drops significantly. During the bent over row, the trunk and legs are motionless. The muscles that do this contract without shortening (isometrically).
Note:
All further narration will be divided into subchapters for better assimilation of the material.
Benefits
It is a favorite exercise for many professional bodybuilders because it provides:
# 1. Increase in muscle strength and size
Bent over rowing is a bit like kayaking, and as you know, rowers have some of the most impressive backs. Most of the load is taken on by the broadest back, the trapezius and rhomboid muscles are also perfectly worked out. These muscle groups are responsible for the overall mass of the back.
# 2. Improving flexibility
The deadlift will make you more flexible by stretching your hamstrings while keeping your core as straight as possible.
Number 3. Good posture
Rows strengthen the lumbar spine and the entire back muscle. They teach well-coordinated contraction of large and small muscle groups “tied” to the spinal column. As a result, their strength is equalized and the result is a healthy back with a proud posture.
No. 4. Increase in net power and strength in basic exercises
Proven practice and scientifically proven fact - the bent-over row contributes to progress in exercises such as and.
No. 5. Enhanced Calorie Burn
Exercise belongs to the category of "weight-loss", because a large cumulative effort of several muscle groups is generated, and this contributes to an increase in metabolic rate. When the amount of calories burned is greater than the amount consumed, the excess mass goes away.
Strength exercises respond to the improvement of body composition in the best possible way - fat mass is lost, muscle mass increases. All this ultimately leads to the creation of more appetizing forms.
So now let's move on to ...
Execution technique
At first glance, it may seem that the exercise is from a series of "lightness" :), but this is not so - there are various subtleties and nuances of execution, which we will analyze below. Step by step, the execution technique consists of the following steps.
Step # 1.
Equip the barbell with a weight and place it on the floor. Bend your knees and push your torso forward, keeping your back straight and almost parallel to the floor... Direct your gaze forward. The arms should hang over the projectile and be perpendicular to the floor and torso. The grip is slightly wider than the shoulders. This is the starting position.
Step # 2.
Keeping your torso still, exhale and pull the bar towards you. (towards the middle of the belly)... Keep your elbows close to your body and use only the strength of your forearms to support your weight. In the upper position, contract your back muscles, holding the peak contraction for 1-2 seconds.
Step # 3.
Inhale and slowly lower the barbell in a controlled manner to its original position. Repeat the procedure for the specified number of repetitions.
In the picture version, all this disgrace looks like this:
In motion, the process is such a picture ...
The main technical points to which you need to pay special attention:
- until you master the technique and develop the general muscular frame of the back, you should not go to large weights;
- do not let the body move;
- throughout the entire movement, keep your back straight, almost parallel to the floor;
- do not rush and do not jerk the weight;
- don't pull the bar too high (toward your chest) or too low
- use a weightlifting belt for better back stabilization and when working with large weights;
- as soon as you lower your gaze to your legs, your back will immediately be rounded.
- if you have flexibility problems, then do the exercise keeping your buttocks pressed against a vertical support (wall);
- for heavy weights, use special straps and gymnastic belts.
Now let's look at the main mistakes that take place during the exercise. These include: 1) rounding of the back; 2) straightening the trunk; 3) flexion of the wrists 4) traction of the weight exclusively due to the strength of the arms:
As for the variations in bent-over barbell thrust, they are as follows:
- reverse grip thrust;
- thrust in;
- barbell pull to the chest (for rear deltas).
The classic version of the barbell pull to the belt is the straight grip row. The reverse grip is most often not used due to its unusualness. However, it is in this grip that the secret of a huge back lies, which is far from known to many. The fact is that a straight grip forces the athlete to spread their elbows wide and pull the barbell to the chest. In this regard, the broadest muscles practically do not work. To turn on the “wings”, you need to use a reverse grip (for biceps). It is he who forces the barbell to be pulled to the belt and purposefully loads the lats. Ideally, when training your back, it is better to combine both options, for example, start with a straight grip and more weight ( 2 approach), and finish off with a reverse grip with a reduced load ( 1 an approach) .
It is also worth noting that the exercise is not only pivotal for the development of back muscles in men, women should also include it in theirs. By the way, you can practice it even at home, using a mop instead of a bar. (with some weight around the edges) or a backpack (with books).
Well, in conclusion, I would like to make out 5 practical tips to learn while working with this deadlift exercise.
Note:
The trainer of professional athletes Glenn Pendlay from MS USAW (USA) conducted a study of the EMG activity of various variations in the bent-over barbell row. He found that the classic recumbent deadlift (in each repetition) shell to the floor allows you to strengthen the back muscle much better than any other variation.
Subtleties and secrets
# 1. Return the bar to the floor with each rep.
When the bar hangs in the air in the classic execution, the upper back receives less stress. To work the entire muscle layer, return the bar to the floor for each rep.
# 2. Simulated bench press
The bent over row motion should resemble the opposite bench press.
Number 3. Elbow movement
To prevent the exercise from turning into a biceps curl, pull your elbows towards the ceiling, rather than just dragging the weight with your hands.
No. 4. Correct housing position
Keep your back straight and your body parallel or slightly at an angle to the floor. Don't let your body "walk" at the expense of your hips and knees.
No. 5. Head position
You should not look in the mirror in front of you, in which case the neck may ache from straining. Don't look under your feet, this will round your back. Just look slightly forward.
Well, perhaps that's all, remember all the above calculations, and you will become the owner or the owner of the most beautiful back in the hall!
Actually, it remains for us to take stock and say goodbye.
Afterword
Today we learned to swing the back, and the barbell pull in an incline helped us in this. Now you know how to qualitatively load your back, it remains only to translate the theory into practice. Well, with this you will already perfectly cope without me, so let's blow into the hall, go ahead!
Finita la comedy, see you soon!
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Best regards and gratitude, Dmitry Protasov.