Exercise Video of the Week: [Machine] Bent Over Row

by Jordan Syatt November 26, 2012

 

I hope everyone had a fantastic Thanksgiving weekend!

Fortunately, I was able to make my way back up to Beantown and spend Turkey day with 15 of my closest relatives. Aside from the insane traffic and 10-hour drive, it was great to see my family, spend quality time with mama Syatt, and play (read: dominate) in my annual basketball game with my cousins.

That being said, the highlight of my weekend was the pie.

 

 

I love pie….and when my mother and two aunts get together for the holidays, it inevitably turns into a pie eating extravaganza with the tastiest pies you could possibly imagine.

I love Thanksgiving 🙂

Anyway, I’m finally back to my normal diet (i.e. not shoveling pie down my throat) and training schedule following my most recent Powerlifting competition, and it feels good to be back on track; I always function better and make more progress on a regular schedule opposed to a less predictable routine. I guess that shouldn’t come as too big of a surprise, but it’s important to be aware of nonetheless.

Enough rambling; let’s move on to the Exercise Video of the Week:

 

[Machine] Bent Over Row

 

Benefits

  • The Bent Over Row is great full-body compound movement (with an obvious upper-body emphasis) which can be used to develop strength and hypertrophy as well as improve overall health and function.
  • Performed correctly, the Bent Over Row will build the lats, rhomboids, and low/mid traps while improving scapular function and mechanics.
  • I often use it as a tool to teach and practice the hip-hinge, as it serves as an effective drill to load the hip-hinge pattern outside of Deadlifting.
  • It’s great for improving total-body awareness and, performed correctly, it effectively functions as a core stabilization exercise.

 

Technique Points

  1. Choose which grip you want to use (i.e. neutral-grip, close-grip, wide-grip, overhand, underhand).
  2. Sit backwards towards the wall behind you, while keeping your back flat. DO NOT allow your knees to travel past your toes. You should feel a pronounced stretch in your hamstrings.
  3. Grip the bar, brace your core, keep your weight on your heels, and raise the bar off the ground.
  4. Leading with your elbows, row the bar up and towards your sternum by retracting your shoulder blades and actively trying to slide them across your back and towards one another.
  5. Keep your chest tall and spine neutral the entire time. Do not allow the front of your shoulders to round forward.
  6. Once you’ve reached the top of the lift, keep your abs tight, maintain the same torso positioning, and lower the bar in a controlled manner.
  7. When the bar as reached the bottom portion of the lift, repeat the process for the prescribed number of sets and repetitions.

 

I hope you enjoyed this post and if you have any questions or comments leave them below.

Never Minimal. Never Maximal. Always Optimal.

-J

 

 

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