🔥BENT OVER ROW – ONE OF THE BEST BACK EXERCISE, KEY CUES TO IT
💥 Bent over rows are on of the best compound exercises for the lats and the posterior chain. They allow for the lats to be trained with a higher intensity in extension while incorporating the glutes and back stabilizers. However, it is common that they’re performed somewhat incorrectly, and there are a few things that we should look for when we perform them for training the lats.
✳️ One thing to focus on is having a higher forward lean, the bent over row should be thought of as an RDL with a row. Often people remain too upright which makes the exercise too easy with lighter weight causing an increase the load. With a greater forward lean, the torque on the shoulder will be greater with a small weight. This leads to the next point with a more upright torso the kinematics of the arms changing causing a greater elbow flexion angle, this puts stress on the biceps and lead it to being used more which can cause a curling motion instead of a shoulder extension.
✳️ The next common mistake is not stabilizing the back with the glutes, relaxed glutes will cause the paraspinals to overwork and stabilize the back which will lead to someone feeling it in the lower back rather than the lats. Thinking of it like an RDL again is a great analogy as we want the glutes always on. How have you performed the bent over row? Has anyone tried pendlay rows?