Proper form for bent over barbell rows? There are like 20 variations of it. HELP!

[SSAlexSS]

Hello all!

What is the safest and most effective way for doing bent over barbell rows?


Palms over or under?

body pararel to the floor, or almost standing up? Or inbetween? I have seen so much variations of this exercise that it is getting confusing

anyone knows the safest and mosrt effective bent over bb row?

thanks

 

[Exodus]

palms over bent over at about 70 degree angle......

hey it works for me and it puts your lats in a stonger postion......

 

[endpoint]

To me its best to do them with dumbells for isolation of one side.

Body parallel to the floor.......to focus on the lats (i feel like im including to many other muscles when i stand up a bit more).
I also try and use a pronated grip. I can feel it more in my lats

 

[SSAlexSS]

palms over bent over at about 70 degree angle......

hey it works for me and it puts your lats in a stonger postion......

\

You mean 70 degrees above paralell (almost standing up).

Or almost having your body parallel to the floor?


thanks!

 

[SSAlexSS]

To me its best to do them with dumbells for isolation of one side.

Body parallel to the floor.......to focus on the lats (i feel like im including to many other muscles when i stand up a bit more).
I also try and use a pronated grip. I can feel it more in my lats

you mean bent over one hand dumbell row???

I did those too. except i might have been using too much weight and improper form... 100 pound dumbells are heavy....

 

[MonStar1023]

Dorian Style Bentover Rows

I use Dorian Yates's style for bentover barbell rows. You can choose to use either a barbell or an ez-bar...

1) grasp the bar at around shoulder width grip, with your palm facing away from you (position for a barbell curl)
2) bend over at around 60-70 degrees to the ground, arching your back really sticking your chest out
3) pull the bar to your waistline and hold it there for a moment or two really feeling the lats contract - be sure to keep your elbows in line with your body and keep your chest out and back arched the entire time

GREAT exercise for thickening up the lats from under the armpits all the way down to your waist. Great exercise to combine with wide-grip front chins to really kick-start your V-taper. Good Luck!

 

[goahead]

Yup, reverse grip bent-row to waist really add meat to lower-mid lats.

However normal grip style bent rows just below nipples are very important for adding thickness in lower trap / teres / romboids region

Do m both

 

[Cube]

The most effective way of using the barbell rows is simply variation. Change grips (hand postion) and the angle of pull (puling to the chest or abdomen).

 

[Exodus]

ssalexss

do them like the dorian method above........... thats what i was talking about

but for some fun cheat do them almost standing up....... its a great shocker because you can use so much more weight

 

[SSAlexSS]

Re: Dorian Style Bentover Rows

I use Dorian Yates's style for bentover barbell rows. You can choose to use either a barbell or an ez-bar...

1) grasp the bar at around shoulder width grip, with your palm facing away from you (position for a barbell curl)
2) bend over at around 60-70 degrees to the ground, arching your back really sticking your chest out
3) pull the bar to your waistline and hold it there for a moment or two really feeling the lats contract - be sure to keep your elbows in line with your body and keep your chest out and back arched the entire time

GREAT exercise for thickening up the lats from under the armpits all the way down to your waist. Great exercise to combine with wide-grip front chins to really kick-start your V-taper. Good Luck!

yeh! i gonna need some luck.... I need V-taper! my dad has thick back with pretty good v-taper.

AND I ODNT HAVE IT YET NOOO!!! and worse still, he doesnt really train.....