Mastering Bent Over Rows: Technique and Tips for Optimal Barbell Performance
Learn how to perform bent over rows with proper form using a barbell. Start by choosing your grip, which can vary from a thumb insert to pinkies on the gnarling break. Focus on the eccentric phase by allowing your chest to lower more than in a traditional Romanian deadlift (RDL) position. During the concentric phase, lift the bar to your sternum while keeping your back steady, engaging your lats and traps. Touch the bar lightly to your sternum before lowering it slowly back to the starting position, stabilizing with your glutes and hamstrings throughout the movement.
Mastering Bent Over Rows: Technique and Tips for Optimal Barbell Performance
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Presentation Transcript
Set Up • Use a barbell for the movement • Grip can vary from a thumb insert to pinkies on the gnarling break • Perform the eccentric portion of a RDL • You can allow your chest to lower more than your RDL position
Concentric Phase • Lift the bar to the aiming point of the sternum • Back should remain still while lifting the bar with your lats and traps • Lightly touch the sternum with the bar
Eccentric Phase • Lower the weight slowly back to the starting position • Your glutes and hamstrings will allow your body to remain still and stable during the movement.
