Your body will be more upright and you'll pull the bar to the lower part of the stomach. This is a good variation for when you want to hit the back a little differently than a traditional bent over row. This is similar to how I see most barbell rows being performed, although most times I think it's unintentional. Think of performing the movement as the opposite of a bench press and tuck the elbows in towards the body as you raise the weight. I like to perform rows with a supinated grip as it allows for more external rotation. With all rowing variations, it's important to stick the chest out while pulling the shoulders down and back. You can perform this exercise with a pronated (overhand) or supinated (underhand) grip. Also, keep a 'soft bend' in the knee, as too much knee bend will result in the bar crashing into your kneecaps. This way the resistance directly opposes gravity and allows for much more efficient conditioning of the lats and upper back.įocus on keeping your core braced to help maintain a neutral spine. You want to try to get your body parallel to the floor so you're completely bent over. When performing bent over row variations, many lifters are too upright and don't sit back enough. To accomplish this, simply hold each rep for a one-count and notice the change in muscle recruitment in your back. These will teach proper shoulder positioning when performing more advanced rowing variations. If your head, chest, or belly come off the bench you're cheating, so it's a self-correcting exercise.Ī good idea is adding an isometric hold.

Keep your belly and head glued to the bench and stick out your chest while keeping your shoulders down and back. What's great about performing this movement on an incline bench is that it's very hard to screw up. You can do these with dumbbells or kettlebells. You're essentially in an upside down plank learning to keep a neutral spine and packed shoulders. Squeeze your glutes, drive your heels into the bench, and keep your neck packed. Keep your chest 'proud,' while keeping your hips level. Elevate your feet on a bench and perform an isometric inverted row. Set up a barbell in a power rack about waist height. Next, try to pull your left scap to your right hip and your right scap to your left hip.Ī very good way to learn this is by performing bat wings, either with your body weight or with dumbbells. First, think of sticking your chest out and pinching a ball in between your shoulder blades.

Safe and effective barbell rowing requires packing the shoulders, or actively depressing and retracting the shoulder blades. Shoulder specialists like T NATION's Eric Cressey recommend as much as a 3:1 pull to push ratio when trying to bring up an athlete's strength and correct imbalances. At the very least, you should perform a pulling exercise every time you perform a pushing one to balance out the body. Many people focus too much on pushing movements and neglect their pulling strength. The wider and thicker your back is, the bigger the base of support you'll have to press big weights.įurthermore, the strength in your upper back is crucial for shoulder health. Your lats are also the foundation for all pressing movements. A strong, thick back will bolster your bench, squat, and deadlift as well as support other lifts that help you get big and strong.Ī thick upper back creates a nice shelf for the bar to rest when squatting, while strong lats allow a lifter to 'lock in' their position on a deadlift and power through to lockout.

Training the back is crucial for strength sports as well as overall health and performance.

Back pull lifing ecvercise