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Bent Over Row Technique for Back and Shoulder Development

Learn the proper technique for performing a bent over row to strengthen your back and shoulders. Includes variations and teaching cues for optimal performance.

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Bent Over Row Technique for Back and Shoulder Development

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  1. Bent Over Row Misty LuttrellMichelle Stellato

  2. Technique • Starting Position: Wide Stance, knees bent, torso forward by bending at the waist (neutral lower back) • Hold a barbell with straight arms and a pronated grip (palms facing down) just wider than your shoulders • Tighten abdominals and keep your head up, looking forward • With the torso stationary, lift the barbell keeping your elbows close to your body • At the top of the contraction, squeeze the back muscles and hold for a brief pause • Slowly lower weight to starting position and repeat for recommended repetitions

  3. Primary Muscles Worked Rhomboid Latissimus Dorsi Trapezius Posterior Deltoid

  4. Spotting the lifter is not necessary as the weight can be dropped to the floor if too heavy. To assist with a heavy lift, a spotter may stand in front of the lifter with a wide stance and hands under the barbell, between the lifter’s hands. Spotting

  5. Equipment Variations • Barbell: both arms are pronated or supinated on the bar. • Dumbbells • 1-arm: rest one knee and the same side hand on a bench and perform the exercise with the opposite arm. • 2-arm: same as barbell but the arms work independently

  6. Positional Variations • Upper trunk parallel to the floor • Upper trunk at 45% • Angle in between • Angle determines primary muscles worked: Trapezius, Rhomboids, Rear Deltoids and/or Latissimus Dorsi

  7. Grip • The exercise may also be performed with a supinated grip (palms facing away from you)

  8. Teaching Cues • Breathe out on the lift and in on the lower • Never slouch the back which could result in injury • Keep your abdominals contracted throughout to protect lower back • maximal spine stiffness and strength is needed for peak performance and injury prevention.

  9. Contraindications Do not attempt this exercise if you have lower back problems, a weak lower back or weak stomach muscles that cannot protect the back. It is also not recommended during the rehabilitation of a lower back injury.

  10. Primary Sport Use: * This exercise may be used for almost any sport to develop the back and shoulders. Some athletes, such as cyclist, may limit weight to prevent retraction of the shoulders and back. Rowing

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