Bent over barbell row lower back pain?

Asked by: Joy Boudreau

Why does my lower back hurt during bent-over row?

If your back hurts when you bend over, you should assess the severity of the pain. If you’re experiencing minor pain, it may be due to a muscle spasm or strain. If you’re experiencing serious pain, you may be suffering from a herniated disc or other back injury.

Are Bent over rows good for lower back?

Bent-Over Barbell Row

Bent-Over Barbell Row Muscles Worked: One of the best exercises to strengthen lower back, bent over barbell row uses the latissimus dorsi, rhomboids, and trapezius. It also works the legs, back, and glutes to stabilise the body.

How do you do a bent-over row without lower back pain?

Bend your knees and lean forward from the waist. Your knees should be bent, but your back stays straight, with your neck in line with your spine. Grab the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight.

Do barbell rows hit lower back?

The Barbell Row primarily develops the pulling muscles of the back, which include the latissimus dorsi, trapezius, rhomboids, posterior deltoids and other small muscles that act on the shoulder blades and shoulder joint. The lower-back muscles and biceps also play important roles in the exercise.

What type of injuries are most common when people perform the bent-over row incorrectly?

“If performed incorrectly, the repetitive swinging motion could result in rotator cuff injury and/or inflammation of other structures in the shoulder.”

How do you strengthen your lower back?

How to strengthen the lower back

1. Bridges.
2. Knee-to-chest stretches.
3. Lower back rotational stretches.
4. Draw-in maneuvers.
5. Pelvic tilts.
6. Lying lateral leg lifts.
7. Cat stretches.
8. Supermans.

Are bent over barbell rows safe?

The freestyle barbell bent-over row is one of the highest-risk exercises because the torso isn’t supported and the lower back is excessively involved. It’s difficult to keep your lower back hollowed and secure once the weight becomes substantial—just a slight slip in technique can produce a nasty lower-back injury.

What can I do instead of bent over rows?

Better Alternative to Bent-Over Barbell Rows

1. Bent-over rows with cables.
2. 1-arm bent-over db rows.
3. chest-supported incline db row.
4. Inverted horizontal row.
5. TRX or strap rows.

Are barbell rows worth it?

Key Takeaways. The barbell row is good for building the muscles in our hamstrings, glutes, and spinal erectors, making it a great assistance lift for the deadlift and a more relevant back lift for powerlifters.

Are pull-ups better than bent-over rows?

In a pullup, you’re likely to feel your biceps and lats working more actively than you would in a bent-over row; and in a row, you’ll experience more pectoral, quad and hamstring activation than in a pullup. Alternating bent-over rows also require more core stabilization and oblique activation than pullups.

Are rows better than pull-ups?

Rows work your latissimus dorsi more than pull-ups. Out of all of the row variations, the inverted row works your latissimus dorsi the most.

Are bent-over rows necessary?

Although barbell rows are a fantastic back building exercise (when performed properly), they are not necessary for complete back development. Dumbbell rows, t-bar rows, cable rows, and pull ups will build just as strong and thick of a back as barbell rows.

What is the benefit of bent-over row?

The bent over row is a multi-jointed exercise that recruits several different muscles. It improves strength in the upper and lower back, glutes, hamstrings, lats, and shoulders.

Is barbell row better than dumbbell row?

If your goal is to lift as much weight as possible to be the strongest you can, we recommend that you go with the barbell row. The barbell row will allow you to load the most weight and engage both sides of your body, which will get you stronger than the dumbbell row overall.

How heavy should I barbell row?

After practicing the barbell row for a few weeks, a beginner can expect to barbell row: 175–185 pounds as their 1-rep max. 160 pounds for 5 reps. 150 pounds for 8 reps.

How heavy should bent-over rows be?

What is a good Bent Over Row? Female beginners should aim to lift 35 lb (1RM) which is still impressive compared to the general population. Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

What muscles do bent over barbell rows work?

The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids. These are the prime movers that are responsible for the movement in the exercise.

How much should I squat if I weigh 160?

Squat Strength Standards

Is 2x bodyweight squat good?

Superhero: 2.5x bodyweight

Strong legs not only help boost athletic performance, but bigger leg movements also correlate with better strength and size throughout other areas of the body. If you’re falling short on strength, try adding box squats to your routine.

How much can the average man bench press?

The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors.
Bench press average by age.

How much should a 50 year old man squat?

For a 30-year-old, 165-pound man, a 250 pound squat is considered intermediate, with 445 pounds indicating an elite level. For men 50 years of age, the standards are 190 and 340 pounds respectively.

What is a good Bench Press for a 50 year old man?

Ages 50-59

A person in their 50s who has been training for a couple of years should be able to bench press 75 percent of their body weight. That means that a 200-pound person should be able to bench press 150 pounds.

How much should a 165 pound man bench?

How to Properly Determine The Average Bench Press Weight For Your Body Type