Note, that these are general guidelines, and by no means should be used as the only way to program pull-ups.
Do all reps on one arm, then switch to the other side. Increased strength in these muscles improves your posture and spine stability, reducing the risk for lower-back injuries.
Note, that in the below video demonstration, the barbell bent over row is performed. If you want to load even heavier weight, try the bent-over row with a barbell and an overhand palms facing your thighs grip.
Start with the dumbbells just below your knees and allow your wrists to turn naturally during the movement.
In this article we will discuss the bent over row, a compound lift that can increase overall strength and muscle mass of the back muscles and can play a significant role in deadlifting and pulling performance. The information provided on this website is intended for informational purposes only, and should not be interpreted as specific medical advice.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. In addition, it can be used to increase range of motion in the row to increase muscle contractions and growth.
Yeah, I know, but this one is a little different.
You are here: Movements like deadlifts, back squats, and pulls cleans, snatches, farmers carry, etc all require large amounts of force production in order to move, hoist, or stabilize the body in certain positions.
Row the bar towards your lower abdominals, pausing at the top of the movement to squeeze your lats. This is slightly different than a Pendlay row, which was discussed in detail in a previous article.
Bend your knees and lean forward from the waist.
While the bent over row is often thought to be with a barbell, it can also include single arm variations unilateral. This exercise is a great compound movement which incorporates the lats , rhomboids , rear delts, traps , and even the biceps.
Latest News. Then inhale and slowly lower the barbell back to the starting position.