The Bent-Over Row builds thickness in the upper back and uses the lower back and abs to stabilize the body during the movement. The biceps also contribute to the movement, however care should be taken to minimize biceps involvement as the biceps are the weakest muscle in the chain.

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How to do it:

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Tricks:

1. Coming in for a landing

Imagine your body as a plane coming in for a landing. This will help with your body positioning. Always look forward when doing this exercise. Looking down will automatically cause your back to round over.

2. Butt against the wall

If you have trouble keeping in the correct position, do this exercise with your butt pressed against the wall. By keeping it firmly in one spot, you will eliminate the tendency to stand up.

3. Squeeze the elbows in

Pause at the top of the movement and squeeze your elbows in. This trick is hard to do with heavy weight, though.

4. Regarding weight belts

Weight belts are not necessary for this exercise if you are using proper form. Always keep your abs suck in and tight and don't yank up with the lower back. Weight belts allow you to get away with improper form.

5. The E-Z bar

Bent-over rows can also be done with an E-Z bar. The wrist angle (halfway between palms-up and a neutral palms-facing-in grip) of the cambered bar actually allows you to tuck your elbows in to the sides better than a straight bar.

6. The Smith Machine

If you have a hard time keeping proper body position, balancing the bar and pulling it up, try doing this exercise on the Smith Machine. It will help stabilize your body by giving you something to pull against. It is a very effective alternative and is a very good way to introduce yourself to the movement.

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Common errors:

1. Improper body position This is most commonly seen as the straight-legged, rounded back style. This is the worst position for your lower back to be taking weight on. Always keep your lower back arched, your knees bent, and your head up and butt down. 2. Yanking the weight up Always lift the weight up using muscle power only. Yanking the weight up in this position can cause lower back injury. 3. Dipping the upper body down This is often done as you pull the bar up in an effort to get the weight up to the end of the rep. Instead of pulling the bar up to you, you are dropping yourself down to meet the bar. This is a less effective way to train the back and has the potential for injury. Keep your torso as steady as you can.

4. Pulling the bar up to wrong spot

For maximum muscle contraction, pull the bar up to your lower abdomen, not your upper abdomen. Pulling to the upper abdomen will use the biceps and limit the amount of weight you can use and the work done by the back.

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Variation:

1. Pronated Wide Grip

This version will affect the upper areas of the back (e.g. the upper lats, the teres major and the rhomboids).

• Take a palms-down, wider than shoulder-width grip on the bar.
• Execute similar to reverse grip but pull to higher on the ribcage, i.e. the lower pec line rather than the upper abs.