On today’s episode of Live Lean TV, I’m sharing a step-by-step exercise demonstration tutorial on how to do bent over rows correctly for beginners.
Are you putting your body at risk by performing the bent over row incorrectly?
These specific exercise variations will show you how to safely perform one of the best exercises for a strong back.
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The bent over row is one of the best exercises, as it not only targets your back, but when done correctly, it works your entire body.
This step-by-step bent over row exercise tutorial includes important coaching cues for you to focus on, so you can build a strong and injury-free back.
If you have limited equipment, there are many modifications you can use to perform the bent over row.
All you need is some form of resistance.
This resistance could include:
Depending on your current strength levels, you could even use a water jug.
A bench or step can also be used, but they are optional.
The first bent over row exercise variation is the dumbbell one arm row.
Rounding your back is a common mistake when completing bent over rows, as it can potentially cause injury.
Focus on contracting your abs and lifting your glutes up and back to keep your back and torso flat.
Another common bent over row mistake is not taking the weight through a full range of motion.
The goal is to fully lengthen and shorten the muscles in your back during the bent over row.
If you can’t complete the rep with a full range of motion, the weight is too heavy for you.
This is a common bent over row mistake where you use your entire body to create momentum to move the weight, rather than keeping the tension on your back muscles.
Notice how the torso is twisting rather than keeping it stationary.
Your torso should not be moving up and down to create momentum to move the weight.
The muscles in your back should be tense and contracting to move the weight, not your arms or momentum.
The same coaching cues apply to the barbell bent over row.
If you don’t have access to bench, no problem.
Try this standing neutral grip dumbbell bent over row version that uses two dumbbells.
If your back is rounded like this when doing the standing bent over row, stop.
3 coaching cues to keep your back flat during the bent over row:
If you tried all these coaching cues, but you still can’t keep your back straight during the bent over row, it may mean your lower back may not be strong enough yet to safely lock in the standing bent over row movement.
Don’t worry, try the quadruped single arm dumbbell row on the floor exercise variation.
To take away any potential momentum during the standing bent over row, complete the head supported neutral grip dumbbell bent over row.
The goal is to complete the bent over row without moving your forehead off the bench.
Focus on keeping your forehead in contract with the bench at all times.
This will make sure you keep your back and torso close to parallel to the ground, without using any momentum.
If you notice your forehead is coming off the bench, it means you’re using momentum to move the weight, thus taking the emphasis off the back muscles.
This is usually a sign that the weight is too heavy.
Lower the weight, then focus on completing the row with the correct form.
This exercise is also called the renegade row on knees.
If you do not have the required lower back strength to safely lock in the standing bent over row form, you can modify it, by completing the quadruped neutral grip single arm dumbbell row on the floor.
You should be training your back with as much volume and frequency as your chest.
This is key, because the stronger your upper and middle back are, the better posture your will be.
As you probably know, your posture is the key to showing confidence.
That’s it guys.
Thanks for checking out today’s video post on how to do bent over rows correctly for beginners.
Hopefully you learned a thing or two on how to train your back more effectively and safely.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.