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What should I do since my bent over row form was completely wrong?

4 min read

Asked by: Jeff Oski

How do you correct a bent-over row?


Hands shoulder-width apart and we're gonna start at the top position. So if we lift that bar slight flexion at the knee. We're then going to hinge over from the hip.

How do you fix a barbell row form?

Grab the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again.

Why is bent-over row so hard?

1 no-no for the Barbell Bent-Over Row and it’s probably the most common mistake. It’s typically the result of using a weight that’s too heavy, forcing you to bounce up and down to generate enough momentum to move the load. This is cheating, plain and simple. The Fix: Use a lighter weight.

Do bent-over rows compress your spine?

Compressive and shear forces on the spine



The bent over row has the highest compressive forces on the spine, followed by the 1-arm standing row and the inverted row having the lowest compression.

What muscles does bent over row hit?

What muscles do bent over 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.

Are bent-over rows safe?

Are Bent-Over Rows Dangerous? There’s nothing inherently dangerous about performing the bent-over row. However, as with just about any exercise, if you have bad form you might open yourself up to injury. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight.

Do rows make your back wider?

Out of all of the row variations, the inverted row works your latissimus dorsi the most. According to a 2014 study in the European Journal of Sports and Exercise Science, the inverted row maximally activates the latissimus dorsi, making it the best exercise to develop a wide back.

Which grip is best for Bent over row?

When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position. A supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle — and lift slightly heavier.

How do you do a bent over row without hurting your back?

You maintain a neutral spine bend forward and pick up the dumbbells. You pull the dumbbells up into your upper abdomen squeeze for a second and then bring them back down and stretch for a second.

Are Bent-over rows necessary?

Should You Be Doing Bent-Over Barbell Rows? Most lifters need to be doing horizontal pulls. These help ameliorate the affects of daily slumping and sitting. But the bent-over row isn’t your best bet.

What is the most effective row exercise?

The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.

Should you move your back when doing rows?

Bent Over Row Mistakes (The 3 WORST!)

How do you do a row form?

And the angle in which are performing the row. But generally again between the belly button and the nipple will be the best bet when making contact with the row.

How do you row correctly?

And tight to my ribs okay don't pull the handle around higher to achieve or down and in to your belly. The chain when it's being pulled in and out should move on.

How do you bend over a barbell row?

Start by gripping a barbell with the palms of your hands facing down bend your knees slightly. And bring your torso forward while keeping your back straight bend at the waist.

What is a good weight for Bent over rows?

Entire Community

Strength Level Weight
Beginner 34 lb
Novice 58 lb
Intermediate 91 lb
Advanced 130 lb

Are barbell rows bad for your back?

The barbell row is a fundamental exercise that will pack serious meat onto your back — and it does more than that, too. It also helps bulletproof your shoulders, building the back muscle needed to prevent your shoulders from rolling forward when you stand up, a common issue for lifters who bench press often.