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Bent Over
Barbell Rows : To thicken the upper back muscles. Bent over barbell
rows helps widen the upper back and, to a lesser degree, adds density to
the lower back muscles
1) Standing
with feet a few inches apart, grasp the bar with a wide, overhand grip.
2) With your
knees slightly bent, bend forward until your upper body is about
parallel to the floor.
3) Keep your
back straight, head up, and let the bar hang at arm's length below you,
almost touching the shinbone when performing the bent over barbell rows
workout.
4) Using
primarily the muscles of the back, lift the bar upward until it touches
the upper abdominals, then lower it again, under control, back to the
starting position; then immediately start your next rep.
When you do
bent over barbell rows exercise with an Olympic barbell set with its
larger plates you need to stand on a block or a bench so that you can
lower the bar all the way down without the plates touching the floor.
With your head up, back straight, and knees flexed, you are in a
position similar to an Olympic lifter about to clean a heavy barbell.
It is
important to make the back work so as not to make this a biceps
exercise. Think of the arms and hands are hooks, a way of transmitting
the contraction of the lats to the bar. Don't bring the bar up to the
chest area itself; bringing it only to the abdomen reduces the role of
the arms. Make sure your first set of bent over barbell rows exercise is relatively
light to let your back get warmed up. By the time you get to your last
set, a little bit of cheating is all right to get you through it, but
keep it to a minimum.
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