T Nation

Bent Over Row Form Tips?


#1

Dear mr Thibaudeau,

I’ve recently incorporated the bent-over back row (supinated) into my training regime. I am by no means an expert. Ive seen your various instructional videos, but after a first try yesterday I feel my lower back/hamstrings (a bit) more than my upper back.

I’m afraid Im doing it incorrectly, but dont have recourse to an experienced coach; I train at the gym owned by the institute I work for.

I’d be thankful for any tips on form—same regarding high pulls.

Best,

Roel


#2

Of course these muscles are involved since they allow you to maintain the proper lifting posture. Which is why personally I prefer the chest-supported row variations as they take the stress away from the postural muscles.


#3

Thank you! I’ll try these variations.


#4

j’adore en appui ventral , mais çà comprime ma cage thoracique dès que je monte en poids ou en reps surtout avec la barre
I love in ventral support, but here compresses the thoracic cage when I climb in weight or reps especially with the bar


#5

Oh very cool. I like the first vid, CT’s exercise. So you set a bench (on incline) up against a barbell in power rack, then use a ez handle bar to do row (45 degree ish)?

The chinese rows/seals row look amazing but my current gym lacks capacity (boxes/equipment) to setup.

Do you still do standing rows (yates, pendlay, “Cheating” rows, 1 arm db rows)?


#6

1, I never really did 1 arm rows … ever… never liked how they felt

  1. I only do Pendlay rows when I’m focusing on the olympic lifts, and not even a lot of them even in that situation

  2. Never do Yates row

  3. Rarely do free-standing rows of any kind, never felt them great in my upper back


#7

I set my bench up in my rack and used the EZ bar last night for my rows. First time I tried this and it was great, was really able to feel the muscles working - even more than the Chinese row. Thanks for that vid CT!


#8

Yeah, the slight angle always felt a bit better to me… with the flat angle I tend to use the traps a bit more and the lats less


#9

I find the angled handles of the bar help to get a good lat contraction as well, my new favorite way to row for sure.


#10

Yes I agree, it’s weird but it does contribute to a better lats contraction


#11

I gave the row version on the first video a try today and they felt pretty damn awesome. Might try added band tension on the top of the lift next week.


#12

I would do it as is for 2-3 weeks before thinking of adding bands… milk the exercise before adding an intensification technique


#13

I’m considering band usage mostly because the setup with our gym’s incline bench is awkward as hell. With band work, I can use lighter weights on the bottom and hold the bar throughout the entire set instead of screwing around with re-adjusting my grip and other useless stuff.


#14

It’s a go then! If that makes the exercises more practical you are using them for the right reason.


#15

I have actually found light bands a gift from the gods when it comes to transitioning to bodybuilding style training from powerlifting. It has been a ton easier for me to learn to train the muscles instead of training the movement pattern when I use added band resistance and use a lighter weight on the bar.