Bent Over Row

INSTRUCTIONS :

The Instructions for the exercise Bent Over Row is follows : Take a barbell, load some weight and sit on the barbell down. Stand with your feet; bend at the knees, squat down to grip the bar and overhand grip (thumbs at the bottom) and your hands wider than your shoulder width. Keep your back straight always. Stand straight up so that you are holding the bar in front of you against your waist. To go back to the starting position, bend your knees slightly. When your back is straight, let the barbell slide down your thighs until it drops just below the knee level. This is the stance (position) that should not change throughout the exercise. Now pull the bar up, just below your chest. Squeeze your shoulder blades together at the top of the movement. Then slowly lower back to the starting position.

TIPS :

The Tips for the exercise Bent Over Row is follows : Be sure that you bring the bar up to the correct position, either bring it high (up to your chest) or bring it low (up to your stomach). Keep the weight in control throughout the exercise, do not allow it to drop quickly and pause for a count of 1 at the top of the movement. Most important one is keep your back straight. If you bend at the back, you are using too much of weight. Keep your head up, and eyes looking forward throughout the exercise. If you need, you might use weight belt and squeeze the belt with your lower back. This helps you to keep your back straight. Do the bent over row in front of a mirror or have a personal trainer so that it enables you to know your mistakes and you could also check your technique.