Hey guys, this is Max Tapper again for HowCast and today I'm going to show you guys how to do a Bent Over Row. Okay?
So a Bent Over Row basically is this. We're going to pitch out our knees a little bit, bend, and we're going to also come forward from our hips, so not from our back. Okay? This is our position. We're going to try to get our upper body as parallel to the floor as possible. This is going to be our position and we're rowing, slow on the way down and up. Slow and up.
The one thing that we want to pay attention to is to not think of your hands as the pullers but to use your lat and think of pulling your elbows into the side. So we're going to use our hands as hooks under this barbell and think of pulling our elbows up. Not pulling our hands up, pulling our elbows up. Okay? Let me show you how this works.
We're going to grab the bar a little outside of shoulder width. Pitch forward as I said before and we;re going to row up to our belly button. Slow on the way down, control. Slow on the way down, control. Okay? Now let me show you how that looks from the side.
Slight pitch, lean forward, back straight, row. Slow on the way down. Slow on the way down, control. Be very careful about the weight that you choose. Again, since we're only using our own body muscles to stabilize our lower back, right? We're going to be using our hamstrings and our gluts to stabilize our lower back and our lower back muscles. We don't want this weight to be too heavy, because if it is heavier than we can handle, then you are passing your lats and going into your back and putting a little too much strain there that we don't need. Alright?
Another tip that I want to give you guys when you're doing a Bent Over Row is to really focus on squeezing your shoulder blades back. So you're going to allow yourself to come forward, your shoulder blades to go forward but I need for you to retract them on the way in. Okay? So we're not just going to be working the lats, we're also going to be getting a lot of the upper back muscles, the rear delts and the rhomboids in between your shoulder blades. Okay? So always remember, as your shoulders go forward they need to retract.