Bent-over barbell row

What muscles will work

Our back is made up of the following muscles:

The broadest (or wings) is the very area between the elbow and the body that bodybuilders love to brag about. It is because of the hypertrophy of these muscles that your back will look wider and stronger. Remember how a grandmother in the yard, at the sight of a buff guy, said: “it’s like he forgot watermelons at home”? That is why he says so that his arms are protruding to the sides – his back is big.
The rhomboid muscles are located just below the shoulder blades on the sides of the spine. They provide relief to the back along with other small muscles.
Large round muscles – just below the shoulder, on the upper edge of the shoulder blades. They act as an irregular circle on the back of the athlete.
Trapezius muscles cover the central part of the back from the thoracic to the cervical region.
Muscle that flexes the spine. And also biceps (if you want to pump it up, then use a barbell raise for biceps).
All these muscles work simultaneously in one exercise. Bent Over Rows are a basic back exercise.
Before performing the exercise, place a barbell with a warm-up weight on the racks at a level just above the knees. Why do we need to once again load the muscles of the lower back by lifting weights from the floor – this is an unnecessary expenditure of strength.
We stand in front of the bar. We take it with a wide grip (wider than the shoulders) and remove it from the racks. Grip – straight (fingers towards you, fists out). The brush does not bend, but keeps straight. Elbows are set apart. There is a natural deflection in the lower back, the back is straight, the legs are slightly bent at the knees.
We tilt the torso forward, trying to reach a position close to parallel with the floor. Balance is maintained by bending your knees while bending, pushing your pelvis back. We fix the body in this position.
Now we pull the bar to the stomach (to the bottom), bringing the shoulder blades together as much as possible. The pull of the neck is carried out by the muscles of the back, not the arms.
Hold at the top for 1 second and slowly lower the projectile back, spreading the shoulder blades to the sides. We try not to change the position of the back. Just lower your hands as far down as possible due to the breeding of the shoulder blades.
We carry out so 15 warm-up repetitions. Then we do 8-10 repetitions in 3-4 approaches with working weights.

Exercise Options

Rod pull to the belt in an inclination.
Barbell row in an inclination to the chest.
Bent over barbell row with reverse grip.
Traction “T-bar”.
Видео Bent-over barbell row смотреть.