Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise The Right Way - The Barbell Bent-Over Row


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the bent-over row using a barbell.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder width.

STARTING POSITION

Adopt a shoulder width stance with knees slightly flexed.
Flex the torso forward so that it is not quite parallel to the floor.
Make sure the back remains straight.
Look to a point just ahead of the feet.
Let the bar hang with the arms fully extended.
This is the starting point for all repetitions.

UPWARD MOVEMENT

Pull the bar up towards the lower chest.
Point the elbows up.
Keep the torso rigid, back flat and knees slightly flexed.
Touch the bar to the chest in one smooth movement.

DOWNWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso and knees in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.


MORE RESOURCES:

Build Muscle With This Simple Upper-Body Workout Routine
STACK News
To build muscle, every athlete needs a challenging upper-body workout routine. Here's one for intermediate and advanced lifters that works multiple muscle groups. You can do this two to three times a week, with two days rest in between to give your ...



Build Muscle Size and Power With Specialized Chest Training Workouts
STACK News
Want to know something about building a powerful, massive pair of pecs? Standard flat Bench Presses with a barbell may not give you the results you're after. Why not? Although barbell Bench Presses are a very important power movement for chest training ...



Yahoo Health

How to Build Muscle and Burn Fat At the Same Time
Yahoo Health
The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine. But training regimens usually account ...



Kettlebell Workouts to Lose Fat, Improve Work Capacity and Build Muscle
STACK News
People look at kettlebells as if they were staring at a mythical creature. Sure, Kettlebell Swings have become more popular for fat loss and as a conditioning finisher at the end of workout sessions. But very seldom do people use them exclusively in a ...



Mstarz

Best High-Protein Foods for Your Diet to Build Muscle, Tone Body
Mstarz
If you're someone who works out – or someone who just knows things but doesn't necessarily work out – you know that protein is key. But what are the best foods to eat when you're trying to build muscle, burn fat and tone your core? Well, that's what we ...

and more »


KING5.com

Underfueling exercise could affect ability to gain muscle
KING5.com
After puberty it becomes easier to build muscle - but some males, even as adults just don't have a muscular build genetically, so that's important to consider. The most common culprit I see is underfueling of exercise. Team sports burn 500-1000 ...



Can't sleep? Try getting less
The Guardian
To build muscle, you need weights that are hard to lift. To build your child's immunity, expose them to certain germs, rather than obsessively keeping them clean: “What does not kill me makes me stronger,” said Nietzsche, who'd surely have been ...



SILive.com

9 Miss New York fitness tips: How to be your own Miss America
SILive.com
Through a sponsorship with the South Shore Y, she has worked out three times a week with trainer John to focus on weight training to "burn fat and build muscle." She adds hot yoga and diet into the mix to round out her fitness regime. "I also don't ...



Physical activity key to aging well
The Killeen Daily Herald
September is National Healthy Aging Month. Studies show that physical activity is key to longevity. We've all heard the saying if you don't use it you lose it, being physically active keeps our bodies moving stronger and healthier for longer. The goal ...



Advice from the docs: Grab some protein for a pre-workout boost
The Idaho Statesman
Everyday protein intake: Research indicates that it's smart to increase your overall protein intake (legumes, nuts, fish and whole grains) moderately to build muscle tone and keep your metabolism humming, especially as you age. But it's also important ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.