2 x Dumbbell. Pull the dumbbells towards your hips. Exercise Videos. Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar is pulled . BMR Calculator. Board Press. 1 x Dumbbell. The bar is pulled into the lower abdominal area. Pull with your back muscles, not your arms. Here's why: FREE: The Muscle Building Cheat Sheet. View Profile View Forum Posts Summer Swolestice Join Date: Jan 2008 Posts: 2,693 . With your chest up and shoulders down up, explosively pull the barbell towards your sternum. Your grip should be shoulder-width apart and your elbows should be close to your body. The close grip bent over barbell row is definitely one of them! Bent Over Row ( Barbell ) - Close Grip; Exercise Videos. Feet should be a little wider than shoulder width apart. Body Fat Calculator. 1. Place your feet hip distance apart and wrap your hands atop the bar a few inches apart with your palms facing you. Learn more at www.KAGEDMUSCLE.com.If you like the video, hit the like button and please . That's because the bulk of the stress of the barbell row is applied to the latissimus dorsi, which is the muscle responsible for the "V" shape.This is a large, flat muscle whose Latin root . Grasp the bar no wider than the width of your chest (versus a wider . Exercise Data Type: Strength Main Muscle Worked: Middle Back Other Muscles: Biceps, Lats, Shoulders Equipment: Barbell Level: Beginner Force: Pull . Step 3. Muscles Targeted: Reverse grip barbell rows is a compound exercise which means it uses multiple joints and includes multiple muscle groups which allows maximum muscle stimulation and growth.The primary muscles targeted when doing bent over reverse grip barbell rows are the latissimus dorsi as well as the rhomboids and trapezius muscles. An underhand grip will activate a bit more biceps as a secondary muscle group, but will take the majority of the upper back muscles out of the equation. Torso may be kept horizontal for strict execution. Then, slowly come back to the starting position. Stand with feet slightly wider-shoulder width apart, Grasp the barbell with hands slightly wider than shoulder width palm facing down grip. I usually do bent over barbell rows with a fairly close grip and my feet a little less than shoulder width apart and for the most part I get a really good stretch and workout doing it this way. Pull the barbell between your navel and sternum. Row the bar to your stomach. . Reverse grip bent over rows, also known as reverse barbell rows or Yates rows (for Dorian Yates), are an intermediate level back exercise. Comparison of close grip incline bench press against bent over row strength standards for men and women. Bent Over Row ( Barbell ) - Close Grip; Exercise Videos. "Preparation:Bend knees slightly and bend over bar with back straight. Tip: Make sure that you keep the head up. Performing barbell rows regularly also engages your core . Start with your feet shoulder width apart, knees slightly bent. Loop Bands. Recipes. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Macro Calculator. 3. BMR Calculator. Many people think that the biceps brachii acts as a synergist in rowing exercises such as the bent-over barbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps . Grab the barbell with a Supinated Grip, meaning your palms are facing . 2 x Kettlebell. Keep your back straight and nearly parallel to the floor. Repeat. The best grip for the barbell row depends on the muscles you want to focus on. 1 x Kettlebell. If your hamstrings are inflexible and your low back begins to round, you may cause muscular strain. The reverse grip barbell row is recognized as one of the best compound exercise movements you can perform for developing thickness and strength in the back. This is the start position. Keep your head and neck straight. The barbell should hang directly in front of you as . The T-Bar row, also known as the close grip barbell row, is an excellent exercise to use if you are trying to target your upper back. Return until. Return until arms are extended and shoulders are stretched forward. Exercise Videos. Close Ad ×. Grasp bar with shoulder width overhand grip. Bodyweight. Keeping your back straight, and elbows close to your body, row the barbell . Bent Over Row ( Barbell . BENT-OVER BARBELL ROW. Articles. Which ones are targeted varies on form. Alternative Exercises to Barbell Close Grip Bent-over Row. Macro Calculator. Bent-over Row. The Yates row, popularized by Mr. Olympia Dorian Yates, is an excellent exercise to pack on back mass. A narrow grip with the bar pulled lower on the body and elbows tucked will emphasize your lats. Close Grip Incline Bench Press Bent Over Row Difference Percent; Daily count: 2: 659: ↓657: ↓99.7%: Total lifts entered: 4,055: 1,080,015: A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Load the barbell with weight, before straddling and gripping it at the weighted end. Lift the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees. Knees are bent in effort to keep low back straight (See Hamstring . A muscular back also looks great. The bent-over barbell row is one of the best muscle- and strength-building exercises as it allows you to lift more weights, unlike other rowing movements. Repeat. Step-1. The barbell bent-over row is a slightly more advanced activity. Workout Step. Instructions. Reverse-Grip Barbell Bentover Row. The bent over row is often used for both bodybuilding and powerlifting. Workout Step. Squeeze your back at the top of the movement, driving your shoulders and elbows behind the body. A wide grip with the bar pulled higher on the body and the elbows flared to the side will emphasize your upper back and delts. Then pause for a second and slowly lower the barbell back down and reset and repeat. The bent-over row can also be done with a slightly different technique. Nutrition Facts. How to do a T-bar row. Handle Bands. and take an overhand shoulder-width grip. A standing bent-over barbell row with overhand grip Pull the bar towards your chest, keeping the elbows tight and squeezing at top of the movement. Pull bar to waist. Level Calculator ★ ★★★★ One Rep Max Calculator; Plate Barbell Racking Calculator; . It targets the lower lats, back, and to a certain degree, the biceps (bonus) and is seen as an excellent T bar row alternative. Reading Time: 4 minutes The bent over barbell row is one of the most important exercises for the large muscles of your back - the latissimus dorsi - and will give you the classic "V" shape. Reverse Grip Row With Barbell. Recipes. Repeat. 1. . A variation of the bent over row, the T-bar row allows one to utilize a more neutral grip which can help alleviate some of the tension placed on the shoulder joint. Feet should be a little wider than shoulder width apart. Load the barbell with weight, before straddling and gripping it at the weighted end. Bend knees slightly and bend over bar with back straight. Ensure you squeeze your . Nutrition Facts. Keep your back straight and close to horizontal. 1. 4. Bent over barbell row requires you to have a barbell. (of course assuming you're wearing your favorite lifting grips) 2. Keep your elbows close in to your bodyand use your forearms to support the weight. 2. Lift up to knee level with back straight and torso bent at 45 degrees with your chest up and shoulders down. Bend your knees, keep you're back straight, abdominal tight and chest up. Without moving your torso, exhale and lift the barbell up towards you. Lean forward. Routines . Execution. Muscle & Fitness logo . Pull bar to waist. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) . Row the bar up until it touches your chest then slowly lower it down again. It is a good exercise for increasing strength and size. Both are crucial to building a strong back, improving posture and preventing injury. 1RM Calculator. 10-30-2010, 06:39 PM #6. imasavage. Bent Over Row ( Barbell . The close grip bent over barbell row is definitely one of them! A Pendlay row, named for Olympic weightlifting coach Glenn Pendlay, is a bent-over barbell row with a lower torso position that allows you to touch the plates on the bar (assuming you're using standard-sized Olympic plates, or 45-pounders) to the floor between reps. Grab the barbell with a Supinated Grip, meaning your palms are facing away from you. Keep your body still throughout the exercise. Bend forward at your waist and grip the barbell with an overhand grip. Let the bar hand with your arms straight. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. They are similar to conventional barbell rows in that they compound multiple muscles in the arms and . As a general rule, an overhand grip puts the emphasis on your upper back muscles, such as the rhomboids and traps, while an underhand reverse grip puts more emphasis on the lats. The Bent-Over Row can be performed several different ways but the best way to target your lats (upper and lower) is to use an UNDERHAND GRIP. Articles. The Bent-Over Barbell Row is an anti-flexion exercise, which means your lower back must keep your torso from folding over. How to do a T-bar row. Stand holding a barbell with your palms facing up. Tighten your core and keep your shoulders down and shoulder blades together. Lower the bar back to the starting position. Grab the barbell with an underhand grip and hinge at your hips until your torso is about 45 degrees from the floor. Grasp bar with shoulder width overhand grip. Keep your elbows close to your body. Grip a barbell with palms down so that the wrists, elbows, and shoulders are in a straight line. Slightly bend your knees, bring your hips. The . To avoid this problem, maintain a large bend in your knees throughout the exercise. To do it: Hold the bar with an overhand grip. . Suspension (TRX) S tep 2. Grip width is more commonly varied than over/under as many people end up with wrist pain if they use an underhand grip. Only your arms should move. 1. Pull the bar towards your chest, keeping the elbows tight and squeezing at top of the movement. Hip hinge down to the barbell and take a firm grip of the barbell with a shoulder-width grip. Step-3. Close grip bent over barbell row Chest supperted wider grip, pulling to your chest instead of bellybutton to target middle back and traps more I'm calling Quest tonight. Breath out and lift the barbell against your lower abdominal, keep your elbows close to your body all time. Return until arms are extended and shoulders are stretched forward. Keep your back and neck neutral. A narrow-grip or close-grip row should pull the bar lower than the wide grip row. The close grip barbell row build thickness, particular the middle to lower back. The barbell bent-over row also puts stress on your forearms and biceps muscles, leading to a stronger, more comfortable grip. 1. Step-1. Execution. Step-2. 1. Keep your elbows tucked in throughout the movement. Lower the bar back to the starting position. The bent-over barbell row is also unwieldy for a close grip, requiring a wider overhand or underhand grip emphasizing scapular retraction for the trapezius and rhomboids. This variation helps to build more explosive strength . Return until arms are extended and shoulders are stretched forward. I also see people do this exercise with grips ranging from shoulder-width to even wider, as well as a wide stance. Comments. Do not swing or use momentum to lift the barbell. The board press is a . This is excellent for building lower-back strength and stability.