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How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes)

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Rating: 4.0; Vote: 1

I'll guide you through the barbell row form, step-by-step so that you can follow along. The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats, the traps (both middle and lower, and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight. There are three stages to the barbell row technique: the starting position, the concentric rowing movement, and the eccentric rowing movement. When it comes to the starting position, many gym-goers commit two mistakes. The first is that they perform the barbell row too upright this emphasizes the upper traps, instead of the back. The second is going too low such that the back rounds; the back should remain neutral throughout the exercise. The mistakes don't end there either. When it comes to the concentric rowing movement, many people tend to flare the elbows out excessively. As a result, they put their shoulders in a compromised position. The second mistake during this portion is letting the shoulders roll forward once again, this puts the shoulders in a compromised position. There's a third as well: many people tend to excessively round the back when rowing; this places significant stress on the lower back. Last but not least, there are two mistakes associated with the eccentric portion of the exercise. The first is allowing the back to round and to fall out of proper alignment. The second is simply dropping the weight this negatively impacts your muscle hypertrophy potential. Just remember that while fundamental exercises, like the barbell row, are great for building muscle, their effectiveness relies on how you perform them. Proper execution of exercises will prevent severe injuries and enable you to build muscle faster. And not to mention, in the right areas. This is precisely why within my Built With Science programs, weve not only carefully selected every exercise included in your step-by-step routines, but weve also taken the time to create in-depth tutorials for each exercise. My programs enable you to build muscle as effectively as possible with carefully-chosen exercises. They also help you avoid injuries! To join today, take the starting point analysis quiz to discover the best program for you: : soundcloud. com/seanturkmusic/
Date: 2022-01-03

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Comments and reviews: 7

yash
A very important question-
While doing dumbell rows, barbell rows what should be my spine position?
Should it be little anterior pelvic tilt or simply neutral?
I have seen many people doing back exercises with an arch in the back (like anterior pelvic tilt.
So my question is the spine should simply be in neutral position (straight) or should have an arch like position?
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Beto
I've bee rowing incorrectly for so long. Now with this high quality explanation I have insanely improved my technique, for the very first time I felt my back working really hard. Thanks man.
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Tom
What about exercise to fix duck walk?
Also, is there a significant difference doing bent rows on a Smith machine vs a standalone barbell?
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Keir
Buddy, your explanations are the best. They help you get way more out of an exercise with way less injury. Thanks man, youre a champ.
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Stan
jeremy I legit rewatch this to refresh the consistency in my training and your videos by far help me coach my clients so easily.
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Abe
Lemme tell you something, I did bad form two days ago. My upper and lower back has been pinching alllllll day long. I could CRY!
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Jeremy
Hope you enjoyed this one! Comment below what other exercises youd like me to cover in this fashion and Ill get on it! Cheers!
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