Barbell rows

[RagingRandy]

I have done these for quite sometime now. My issue is that I am not sure if my form is correct. If I do a Google search I get a multitude of variations on grip and especially the angle at the waist. I have read\seen anything from a true 90 degree bend at the waist to something that is closer to a 45 degree bend.

Does the bend angle determine the muscles used for the movement?

[bigtavi8]

http://mdtv.musculardevelopment.com/pro-training/3633-lenda-murray-fred-smalls-and-guy-cisternino-explain-back-training-.html

Check this out man first 3 minutes explains it in detail. Mind you this is just ones opinion.

[dainbramaged]

Personally, I think sometimes the angle of hip flexion is due to tight hamstrings (or glutes) and not so much a function of proper form for some people. Having said that, I would suggest an angle closer to 90 than a 45. If someone is propped up closer to the 45, I would suggest that the workload shifts heavily to the rhomboids and trapezius, leaving less work for the lats. In essence, some people would start to do a glorified shrug. Keep in mind, the function of the lats are to bring the arms down and back from an overhead position, so that's why most movements are either a horizontal pull or vertical pull (or a combo of both). Pulling a weight vertically from an almost upright standing position would, in my opinion, decrease the effectiveness.

[O-Train]

Look up Pendlay Rows on Youtube. It's a 90 degree barbell row. I found when I started doing these it made me realize just how much I wasn't getting out of what most people consider barbell rows (closer to 45 degrees). I found I was using way too much momentum and the ROM wasn't great.

Just try to keep your upper body tight but relatively motionless. Pull from the elbows till it touches your torso then resist hard on the decent. Reset after every rep. It's a great exercise.

[Jazzy]

I found that between 90 and 45 is best, just like Yates!

But it's depend too, If you do a Underhand grip, if you want to hit the Trapezius/rhomboids, stick between 90-45 degree too! maybe 60, depending on you morphology

[Praetorian]

Watch Dorian....this is correct form.
P

http://www.youtube.com/watch?v=J3139elZajc&feature=fvw

http://clips.team-andro.com/watch/90fc2731b6a61262313b/the-md-seminar-dorian-yates-back-training

[greatwhitepike]

Watch Dorian....this is correct form.
P

http://videos.bodybuilding.com/watch/72772/dorian-yates-blood-guts-trainer-back

There is no barbell rows in that vid?

[japh]

Can't really argue with Dorian when it comes to back.lol I like everything he has to say.

I do like to do a cheat set though as well as regular sets of course. I "cheat " right from the beginning to end whereas with something different like barbell curls I only cheat for the last few stressing the negative. This row is a combination of a stiff-leg to row in one fluid motion done in a very explosive manner. I can move more weight of course and be more explosive while making it even more of a compound movement obviously bringing the hamstrings and lower back into play. I like having as many muscles working together as possible for some sets. I train hamstrings on back day (rack pulls, stiff-leg, hypers, glute ham raise, rollouts pulling back with hamstrings) as well as on leg day because it just makes sense to me. Abs as well since I do 10 sets of chins in which I can do a knee up with each rep. Static knee ups combined with 1 rep static chins supersetted with a bicep excercise as well. I think so called "cheating" is a great intensity technique. Barbell rows are meant to be HEAVY. At 90 degrees its just not possible due to physics and the stress which is puts on the lower back. You could do a back off set or end a drop set with a 90 degree angle I suppose. If you're not rowing at least 3 plates a side and as much as you are benching there is something wrong imo. Its doable. If you want a "pump" and to "feel the burn" thats what t-bar rows are for.lol However, I prefer bodweight assisted rows from under the bar on a smith machine when I want to be "strict" and stress the end contraction for a second supersetted with a cable pullover to completely fatigue the lats at the end of a workout. Assisted chins supersetted with a cable pullover work well also at the end of a back workout to completely fatigue the lats.

Anyways, thats just a little of how I like to train. Just my opinion and is not meant to offend anyone who trains differently.

[tiramisu]

Dorian is a pretty darn good coach but I often wonder whether these kind of subtleties matter at all.

[Jazzy]

Watch Dorian....this is correct form.
P

http://www.youtube.com/watch?v=J3139elZajc&feature=fvw

http://clips.team-andro.com/watch/90fc2731b6a61262313b/the-md-seminar-dorian-yates-back-training

:yeah

[JonnyO]

I never really felt barbell rows properly until I started doing them in a Smith Machine and lightened up the load. I've gone up to 405 before with shit form I now realize, now on the Smith its 2 plates max contracting each rep as hard as I can...something I find too hard to do properly with a barbell. I can get a better pump in my lats with 25's a side on the Smith than rowing super heavy weight.

As for form I think you just need to find a form that feels right for you where you able to get a good contraction and execute good form.

[Danger]

Like Prae said just watch Dorian he explains its well, not like its all that complicated. Arch your back and pull thru your elbows.

[JacktheThriller]

people at my gym like to do the 10 degree back row with lots of body english.. ****ing hilarious

the trainers teach this and other great moves like the calf raise from the flat ground holding 10s in each hand.....feel that burn

[ghaith]

thanx

[Kara]

Shoulders movement is very important to learn to contract the back.

The variation of the angle will change the working angle of dorsal muscles, so I advise to find the position which will enable to row hard while feeling the muscle work.