Pulling a door open, maintaining proper posture, starting your lawn mower, pulling a chair out, or controlling your dog’s leash when on a walk are all activities we perform throughout the day. These daily actions are all prime examples of the pull movement. The bent over row is a basic example of the pull motion and proves to aid in strengthen your ability to carry out these daily actions. The bent over row acts to balance the front and back of the body, so you can perform every day activities safely and efficiently. Outlined below are the steps to performing a correct bent over row, which are demonstrated clearly in the video:
Steps to Bent Over Row
· Approach bar with purpose
o Proud Chest
o Scapula Retracted
o Glutes Activated
o Core Braced
· Grip should be outside knees
· Take one step back after lifting bar
· Feet shoulder width apart
· Slight bend in knees
· Lean forward
o Push hips back
o Bar should reach just passed bent knees
o Keep back flat
o Head neutral
· Pull bar up and back
· Pinch shoulders together like squeezing a pencil
· Elbows tight to sides
· Bar should reach belly button or slightly higher
· Range of motion is straight arms until you can’t retract scapula anymore
Common Mistakes
· Flexion and Extension in the neck
· Jerking the weights to perform movement
· Rounding of the shoulders
Regression
· Standing Band Rows
o Maintaining tension in the band
o Proud chest, shoulders retracted, core braced, glutes activated
o Soften or slightly bend the knees
o Pinch your shoulder blades
o Draw your elbows back
o Release the tension in the band to return to starting position
Progression
· Inverted Barbell Rows
o Setting up a stable bar
o Make sure you can reach the bar when laying flat on your back
o The bar should be in line with your mid to lower chest
o Knees bent, feet flat on the ground
o Head in neutral position, gaze towards the ceiling
o Engage the glutes
o Retract the shoulder blades
o Pull your body towards the bar
o Stop the movement when your shoulders prevent you from moving any further
o Touching the bar with your chest is not necessary
o Return to starting position