So I recently added bent-over rows to my routine, 3 weeks ago. The thing is that noone in my gym does them, including the big guys, so I have really partial info on the positionning and execution. I’ve checked youtube videos, NSCA videos, magazines and some posts over here on T-Nation.
There seems to be 2 main techniques for BOR’s, one where your knees are flexed about 90 degrees, and your back is parallel to the floor, and another where your knees are only slightly bent and you lean forward about 45 degrees. I’ve tried both, the first version seems to hit my back better, but stress my lower back more, which I tend to avoid because I perform 6 sets of DL’s right after. The second version is easy on the erectors, but I don’t feel it nearly as much in my middle traps/rhomboÃ¯ds/lats.
To all you Row-Masters out there, what’s the best/safest positionning for this exercice?