Do all reps on one arm, then switch to the other side. This unstable surface will challenge your core muscle to keep your steady while you complete the movement, which should give you a stronger base when you attempt the barbell version. Row the weights up to your chest and squeeze your shoulder blades together, then lower them again. Make sure your chest stays in contact with the bench throughout so your torso remains in the correct position. This tougher take on the standard barbell bent-over row takes its name from Glenn Pendlay, the weightlifting coach who championed it.
With the Pendlay row, you bend over so your back is parallel to the ground and lower the barbell all the way to the ground with each rep. Otherwise the form points are the same — overhand grip, shoulders squeezed together at the top of the rep, core braced.
You will need to reduce the amount of weight you use with the Pendlay row because of the extra challenge involved in lifting the barbell from the ground with each rep.
This particular variant is named after British bodybuilding icon Dorian Yates. The six-time Mr Olympia was renowned for sporting an impressive, dominating back and attributes that largely to his twist on the classic bent-over row. Bend your knees ever so slightly so your legs aren't locked. Your arms are extended and your shoulders are open, back straight and not arched. Core engaged. When you pull the barbell, make sure you pull it towards your belly and not your chest.
Keep your core engaged and try not to swing back and forth as perform the exercise. Your shoulders stay open, don't drop them even when the barbell is in the lowermost position.
If you are in the gym, it might help to do some reps with an unloaded barbell and watch your form in the mirror. There is no shame trying to perfect your form, you won't impress anyone performing exercises with a bad form and injuring yourself. To avoid any injuries and to help recovery, stretch after every strength training session and after every cardio sessions as well.
Foam rollers can be found in most gyms and you can buy them on Amazon too, a quick and inexpensive way to massage the tired muscles. Resistance bands are not only great for workouts but they are also an effective way to stretch your hamstrings after you did your squats. You might want to keep an eye out for your protein intake as well. If you are doing strength training, try taking in around 2 grams of protein for each kilogram of body weight per day.
So, if you weigh 70 kg, you'll need to eat grams of protein per day. The barbell row works several muscles of the back, including the latissimus dorsi, rhomboids and traps.
The latissimus dorsi are the largest back muscles; they attach to the humerus, or upper arm bone, wrap around to the back and fan out to the spine and down to the pelvic bone. The barbell row targets the middle and lower portions of the trapezius, triangular-shaped muscles that originate on the spine, extend across the back and attach on the shoulder blades. The rhomboid, a rectangular-shaped muscle that runs diagonally down from the middle of the spine and attaches to the shoulder blade, lies under the trapezius muscle and is much smaller than either the lats or traps.
Several other muscles are involved in the barbell row, although not to as great an extent as the primary movers. The biceps, rear shoulders and rotator cuff muscles all assist in the movement. In other back exercises such as the dumbbell row or lat pulldown, you have a bench or cable machine to help stabilize the movement.
With the barbell row, your body can only rely on itself for stability. This lack of stability forces your body to work even harder to maintain proper form throughout the exercise.
While the barbell row is primarily a back exercise, it recruits muscles throughout the body for balance and stability. Hours of sitting in chairs at work or while driving can cause you to underuse your lats and other back muscles. As a result, this can lead to slouching, pain, and tension in your shoulders and back.
The barbell row can help to activate these under utilized muscles and reduce back pain or discomfort. With regular exercise, you will be standing upright with proper posture in no time. Step forward so that the barbell is over the middle portion of your feet. Extend your arms straight down and keep your gaze focused a few feet in front of you. You should aim to complete sets of reps of the barbell row.
As you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself. I often see lifters flare out their elbows during the barbell row.
Flaring out the elbows shifts excessive tension into your shoulders and lower back. Not only does this risk injury to these muscle groups, but it reduces potential gains by taking away tension from your mid-upper back.
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