2/11/2024 0 Comments Barbell back pulls![]() When parallel, the barbell has a much greater distance to travel in order to reach your torso to complete one repetition. Remember, to build muscle you need to first break it down and there’s a HUGE difference between having your upper body parallel to the ground versus standing up and barely bending over. ![]() The more “bent-over” you are, the more range of motion you’ll create during the movement which means more “time-under tension” for your back muscles. MISTAKE #2: Not Bending Over Enough During The Movement You will also be placing yourself in a very awkward position which will greatly hinder the amount of weight you will be able to pull off the floor. If you perform this movement with your legs straight you will place a great deal of the load on your lower back which can cause spinal flexion and in time a lower back injury. When performing the barbell bent-over row you MUST have a bend in your knees.īending your knees will allow you to push your hips BACK so you have a solid base to hold you in place to lift the maximum amount of weight. MISTAKE #1: Keeping Your Legs Straight During The Lift Now below are the 7 dumbest mistakes gym goers make when performing this movement and after you finish reading, your back workouts will never be the same! ![]() This is because you have to stabilize the weight by engaging your core and activating your glutes, quads, hamstrings and calves to stand in place and perform the movement. In fact, you should be using the overhand-grip barbell row with the goal of working more of your mid and lower traps because these are areas that do not get targeted a lot.Īlso, because the barbell bent-over row strengthens the upper back it’s basically counterbalancing what the bench press does for your chest and shoulders and it will ensure good posture while providing a subtle lower-body and core workout as well. You will activate your lats as well, but they will not be the primary focus in this movement. So this means that if done properly you should feel this movement throughout your traps, rhomboids and even your rear delts. The difference between overhand-grip and underhand-grip is that the overhand-grip is going to primarily target your UPPER BACK muscles while underhand-grip targets more lats / lower back and traps. Some even consider the barbell bent-over row to be the barbell bench press for your back and for the sake of this article we are going to be discussing the OVERHAND-GRIP version of this exercise. Like anything else in life, if anything is worth doing it needs to be done right and this exercise is no exception. The barbell bent-over row, one of the few exercise that can either build MASSIVE MUSCLE or waste a lot of your time.
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