How far should you bend over for a bent over barbell row?
Introduction
The bent-over barbell row is a compound exercise that targets the muscles of the back, shoulders, and arms. It is a great exercise for building overall upper body strength and muscle mass. One of the most important aspects of the bent-over barbell row is the amount of bend in your torso. If you bend over too far, you can put excessive stress on your lower back. If you don't bend over far enough, you won't be able to target the muscles of your back as effectively.
Optimal body position
The ideal amount of torso flexion for a bent-over barbell row is about 45 degrees. This angle helps to protect your lower back from injury while allowing you to effectively target the muscles of your back. To achieve this position, stand with your feet shoulder-width apart and your knees slightly bent. Bend over at the hips and lower your torso until it is parallel to the floor. Keep your back straight and your core engaged.
Benefits
Bending over at the proper angle during a bent-over barbell row offers several benefits:
- Reduces lower back stress
- Targets the muscles of the back effectively
- Improves posture
- Strengthens the core muscles
- Helps to prevent injuries
Additional tips
Here are some additional tips for performing the bent-over barbell row:
- Use a weight that is challenging but allows you to maintain good form.
- Keep your back straight and your core engaged throughout the movement.
- Lower the weight slowly and under control.
- Avoid hitching or jerking the weight.
- Focus on squeezing your back muscles at the top of the movement.
Related questions
- How do you breathe during a bent-over barbell row?
- Inhale on the way down and exhale on the way up.
- What is the difference between a bent-over barbell row and a dumbbell row?
- A bent-over barbell row uses a barbell, while a dumbbell row uses dumbbells.
- What muscles does the bent-over barbell row work?
- The bent-over barbell row works the muscles of the back, shoulders, and arms.
- How often should I do bent-over barbell rows?
- Bent-over barbell rows can be done 2-3 times per week.
- What are some common mistakes to avoid when doing bent-over barbell rows?
- Some common mistakes to avoid include bending over too far, using too much weight, and hitching or jerking the weight.
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