To do bent over rows correctly and safely, hinge at the hips while maintaining a slight bend in your knees, and pull the barbell towards your lower chest, keeping your back straight.
Here's a breakdown of the proper form:
- Starting Position: Stand with your feet shoulder-width apart.
- Grip: Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Knee Flexion: Bend your knees slightly.
- Hinge at the Hips: Keeping your back straight (do not round your back), hinge forward from your hips until your torso is roughly parallel to the floor, or slightly above. The video reference suggests a "slight flexion at the knee."
- Bar Position: The barbell should hang straight down in front of you.
- Pull: Pull the barbell towards your lower chest or upper abdomen. Keep your elbows close to your body.
- Squeeze: Squeeze your shoulder blades together at the top of the movement.
- Controlled Descent: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Repeat: Repeat for the desired number of repetitions.
Important Considerations:
- Maintain a straight back: This is crucial to prevent injury. Avoid rounding your lower back. Engage your core muscles to help stabilize your spine.
- Control the weight: Avoid using momentum to swing the weight up. Focus on using your back muscles to perform the lift.
- Proper breathing: Inhale before you pull the weight up and exhale as you lower it back down.
- Start with a lighter weight: Focus on mastering the proper form before increasing the weight.
By following these steps, you can perform bent-over rows effectively and safely to build strength and muscle in your back.
