Exercise The Right Way - The Barbell Bent-Over Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the bent-over row using a barbell.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder width.
STARTING POSITION
Adopt a shoulder width stance with knees slightly flexed.
Flex the torso forward so that it is not quite parallel to the floor.
Make sure the back remains straight.
Look to a point just ahead of the feet.
Let the bar hang with the arms fully extended.
This is the starting point for all repetitions.
UPWARD MOVEMENT
Pull the bar up towards the lower chest.
Point the elbows up.
Keep the torso rigid, back flat and knees slightly flexed.
Touch the bar to the chest in one smooth movement.
DOWNWARD MOVEMENT
Let the elbows slowly extend back to the beginning position.
Keep the torso and knees in the same position.
Repeat or finish set.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
 Google News Updated : Thu, 16 Oct 2008 02:44:32 GMT Omar grows into Category 2 hurricane in Caribbean - The Associated Press
The Associated Press - CHRISTIANSTED, US Virgin Islands (AP) - Heavy rains and winds pummeled St. Croix on Wednesday as the outer edge of powerful Hurricane Omar drenched the island, stranding motorists on flooded roads and forcing workers to shut down a giant oil refinery. Video: Hurricane Omar Nears Caribbean Islands Omar Strengthens in Caribbean, Aims at Virgin Islands (Update4) Publ.Date : Thu, 16 Oct 2008 01:42:51 GMT Maddon Sticks to ‘Plan,’ Giving Ball to Kazmir - New York Times
New York Times - By JOSHUA ROBINSON BOSTON - Tampa Bay Rays Manager Joe Maddon has always disliked last-minute adjustments. So when he threw the Boston Red Sox a curveball on Wednesday by announcing that he was changing his Game 5 starter, Maddon said it was always ... Rays will go with Scott Kazmir in Game 5 Rays continue Cinderella story Publ.Date : Thu, 16 Oct 2008 02:11:08 GMT Paramount to release fewer films, cut 25 DreamWorks employees - Los Angeles Times
Los Angeles Times - By Claudia Eller, Los Angeles Times Staff Writer Looking to cut overhead and operating expenses after the recent departure of DreamWorks co-founder Steven Spielberg, Paramount Pictures plans to release fewer films, consolidate operations and slash 25 ... Spielberg back in fold Paramount cuts films, jobs Publ.Date : Thu, 16 Oct 2008 01:58:16 GMT Feds investigate failure of Washington Mutual - International Herald Tribune
International Herald Tribune - AP SEATTLE: Federal authorities said Wednesday they have opened an investigation into the failure of Washington Mutual Inc., the largest bank failure in US history. Federal Investigators to Examine Washington Mutual Washington Mutual's Failure Under US Investigation (Update2) Publ.Date : Thu, 16 Oct 2008 02:10:47 GMT As Rays Come of Age, Torre Likes Their Look - New York Times
New York Times - By TYLER KEPNER LOS ANGELES - For the first 10 years of their existence, when they never won more than 70 games in a season, the Tampa Bay Rays faced Joe Torre more than any other manager. Rollins leads off Game 5 with homer Rollins, Phillies lead Dodgers in Game 5 of NLCS Publ.Date : Thu, 16 Oct 2008 02:11:08 GMT FCC report: White space devices work as "proof of concept" - Ars Technica
Ars Technica - By Nate Anderson | Published: October 15, 2008 - 06:08PM CT The FCC's Office of Engineering Technology has released its long-awaited technical report (PDF) on "white space" prototype devices, and the conclusion comes right up front: "At this juncture, ... FCC Chairman backs use of "white space" spectrum FCC Gives Whites Spaces a Boost Publ.Date : Wed, 15 Oct 2008 23:12:55 GMT McCain, Obama get personal in final debate - The Associated Press
The Associated Press - HEMPSTEAD, NY (AP) - John McCain told Barack Obama to his face Thursday night, "You didn't tell the American people the truth" about a key campaign pledge as the two presidential rivals slung accusations at close quarters in the final debate of their ... McCain, Obama tussle over backing Bush’s policies Obama Widens Lead as Americans See `Serious' Crisis (Update2) Publ.Date : Thu, 16 Oct 2008 02:02:37 GMT Amazon RSS |
PARLOT::Ebooks, Scripts,
Websites, and more... Everyone will inadvertently hit a frustrating plateau in their training... Read More Weight training involves the use of equipment that enables variable... Read More Over the years there has been a surge of different... Read More Lets discuss Muscle and Fitness -- The Second Key To... Read More It's important to set the way we'll respond to different... Read More Until I started following a routine to eat, my gains... Read More Just like routines, this document is not intended to be... Read More BMI, Body Mass Index, is the most popular and simple... Read More 1. Weight Training. Building lean body mass (muscle) will speed... Read More Every bodybuilder and weight trainer will have his or her... Read More The stiff-legged deadlift is one of the best exercises you... Read More You've decided to join a gym, but you're not sure... Read More Great weight loss techniques are completely worthless.That's a true statement... Read More It's a very simple training system. Consisting of using your... Read More As experts says, "NO PAIN, NO GAIN." This specially applies... Read More You can only build muscle if your body is in... Read More In the health, fitness, and nutrition world, achieving optimal or... Read More Always try to "trick" your muscles into growth. You never... Read More Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More For many thin guys around the world, gaining weight without... Read More In an earlier article we looked at how repetitions contribute... Read More Other articles in this series looked at a number of... Read More Tip 1 - Tummy Toner - In addition to your... Read More Other articles in this series looked at a number of... Read More Supersets give you the most bang for the buck. They... Read More
Adsense
websites
Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!
How to Weight Train for Maximum Muscle Gain
Strength Training Strategies that Actually Work
Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals
Bodybuilding: Effective Ways To Handling Criticism
A Very Simple Program Anybody Can Follow To Gain MASS
8 Tips To Building Your Dream Body
BMI Calculator Results
7 Surefire Strategies For Fat Loss!
Know Your Muscle Building Exercises - The Chest
Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L
The Dangerous Secret of Extreme Muscle Growth
Enough Already! Stop Coming Up With New Weight Loss Programs...
Why my Lactate Threshold Training is better than any other Strength Training System
Muscle Building Workout For This Week!
Creating An Anabolic State That Supports Muscle Growth
How to Gain Weight and Build More Muscle Mass
Always Shock Your Muscles For Maximum Growth
Pipes, Guns, Bazookas - Killer Biceps
How to Gain Weight and Build More Muscle!
The Importance Of Sets In Your Muscle Building Program
Exercise The Right Way - The Wrist Curl
15 Quick Body Toning Tips
Exercise The Right Way - The Back Squat
The Superset Advantage
Affordable and Reliable Web Hosting Starting at $4.49/Month
Exercise The Right Way - The Flat Dumbbell Fly
Other articles in this series looked at a number of... Read More
Arm Exercises For Beginning Bodybuilders
Most people new to bodybuilding pay a lot of attention... Read More
The Default Rep Range
I had an hour long conversation with Pavel Tsatsouline on... Read More
Target: Rear Delts: One Simple Movement and They?ll be on Fire!
The Bent-Over Lateral Raise is one of the most common... Read More
Muscle Building Workout For This Week!
As experts says, "NO PAIN, NO GAIN." This specially applies... Read More
The Importance Of Sets In Your Muscle Building Program
In an earlier article we looked at how repetitions contribute... Read More
Whats Your Body Type?
Yep, there are more than ones body types. I'm sure... Read More
BMI Calculator Results
BMI, Body Mass Index, is the most popular and simple... Read More
Exercise The Right Way - The Lying Triceps Extension
Other articles in this series looked at a number of... Read More
Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review
At first glance, this product manual's title (Burn the Fat,... Read More
Exercise The Right Way - The Vertical Chest Press
Other articles in this series looked at a number of... Read More
Exercise The Right Way - The Barbell Bent-Over Row
Other articles in this series looked at a number of... Read More
Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%
Are you looking for a simple and effective way to... Read More
Are Prohormones A Safe Alternative To Anabolic Steroids?
Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More
Strong To The Core of Your Being - The Benefits Of Core Training
If you were to ask me which muscle group in... Read More
Targeting Those Trouble Spots
Wouldn't it be great if you could get rid of... Read More
What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?
But how can this possibly be? Everywhere you look, it's... Read More
The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain
There are many causes of back pain. Injury, illness, herniated... Read More
Chest Exercises For Beginning Bodybuilders
The chest area is one of the easist muscle groups... Read More
How to Weight Train for Maximum Muscle Gain
Weight training involves the use of equipment that enables variable... Read More
Know Your Muscle Building Exercises - The Back
Every bodybuilder and weight trainer will have his or her... Read More
Know Your Muscles - The Chest And Upper Back
Becoming familiar with the muscles that make up your body... Read More
Add Intensity To Your Muscle Building Workout
One of the biggest difficulties facing bodybuilders is how can... Read More
Get A Grip! Get More Out Of Your Biceps Curls
Would you like to know how to get more out... Read More
The Role Of Repetitions In Your Muscle Building Program
Repetitions are the basic building blocks of any strength or... Read More
Muscle Building & Bodybuilding |