Bent over row
A clear description of the correct technique for performing bent over rows – one of the five basic exercises and the most important for the development of the muscles of the back and body.

Basic back exercise
Bent over row (или тяга штанги к поясу) — это одно из пяти базовых упражнений, то есть упражнений, наиболее эффективных для комплексного развития мускулатуры тела. The key working muscles when pulling the barbell to the belt are the latissimus dorsi, deltas and trapezius.

This exercise is important not only for the formation of a powerful and wide back, but also for the development of the muscular corset of the body and improving posture. According to the anatomy of movement, the barbell row in an incline repeats rowing, and its variations are the pull of the block to the belt while sitting and the dumbbell row in an incline.

How to use a rowing machine to create a developed back and powerful arms? A detailed description of the correct rowing technique with illustrations.

Tilt Rod Mechanics

Lean forward, grab the barbell with both hands (palms facing down). Using the back muscles, pull the weight to the lower part of the chest, keeping the torso as horizontal as possible, bring the shoulder blades together. Lower the bar down. Proper technique requires placing the weight on the floor for each rep.

Unlike the deadlift, the bent-over row is performed with a moderate working weight, otherwise the execution technique is violated. For beginners with a light barbell and low plates, it is recommended to use additional plates as supports so that the bar does not stand too low.

Correct execution technique
Bent Over Row Technique – Starting Position
1. Stand in front of a barbell on the floor. The back is straight, the angle of inclination of the body to the horizontal does not exceed 15 ° (if you cannot lean that low, then the weight is too heavy). The lower back is in a neutral position with a slight arch, not too much or too little.
Bent Over Row Technique – Hand Position
2. Hold the bar with both hands. The palms are facing in and down. The grip width is medium – that is, narrower than with a bench press, but wider than with a deadlift. Squeeze the bar with your hands as hard as possible – this will help to tighten the muscles of the abs and arms. The wrists are straight and not broken.
Bent Over Row Technique – Knees and Hips
3. Lock your hips and unlock your knees – your the legs should be as straight as possible, but the knees should remain mobile and not be fixed. Do not lower your hips too low and do not raise them too high. The body must be parallel to the floor.
Bent Over Row Technique – Head Position
4. Tighten the muscles of the press and the body, push the chest slightly forward, without bending the back. Do not bring your shoulder blades together and do not lower your hips. The gaze is directed straight down – do not look at the bar itself and avoid the temptation to check the execution technique in the mirror.
Bent Over Row Technique – Elbow Position
5. Take a deep breath and pull the weight towards your lower chest. The mechanics of the movement of the hands and the position of the elbows are similar to the bench press, while the elbows look at the ceiling. Remember that the weight is pulled by the back muscles and do not try to pull the weight with your hands. Squeeze your shoulder blades together at the top of the movement.
Bent Over Row Technique – Maximum Bent Angle
6. Maintain a horizontal position – the angle of inclination of the body should not exceed 15°. Performing at a 30-45° incline is clearly erroneous, changes the mechanics of movement of the exercise and can cause problems with the lower back.

Beginner’s guide: 2 weeks
Barbell strength training program – how to choose the right working weight? Nutrition recommendations and a detailed menu for a quick set of muscle mass.

Beginner’s guide: 3 weeks
Why do you need to train no more than three times a week for rapid muscle growth? What is overtraining and what are its main symptoms?
Complete the entire movement
Partial exercise (without lowering the barbell to the floor at the end of each repetition) shifts a significant part of the effort to the muscles of the shoulder girdle, arms and wrists. The lower back and lower back are under increased load. It is important to complete the entire movement.

If you do not feel the mechanics of movement, do 10 minutes before training on a rowing machine – the rowing technique is similar to the rowing technique in an incline. The difference is that when the bar is lifted from the bottom point, the hips should be included in the work (their involvement in rowing is minimal).

Belt Pull Variations
There are many simulators that, to some extent, copy the technique of tilting the barbell. Unfortunately, many of them are almost completely excluded from work. stabilizing muscles of the body and muscles of the legs. In fact, they force you to pull the weight solely by the power of your hands.

The bent-over dumbbell row is also a variation of the barbell-to-belt row—however, if you can’t feel the lats in the main exercise, it’s best not to move on to its variations. This forms a habit of incorrect mechanics that will be difficult to change in the future.

Bent over row (тяга штанги к поясу) является одним из пяти базовых упражнений и важнейшим для развития мускулатуры спины. When performing the exercise, you must always lower the barbell to the floor, do not bend your back and keep your body as horizontal as possible.