What's going on Nation? Today we're going to talk about the bent over row now
This is a really great exercise to help strengthen your body throughout your posterior chain however
I want you guys to start off doing this exercise with just a light bar or something like this have a PVC pipe
Because I want your form to be perfect now the muscles that you're going to be using throughout this exercise
Your primary move is going to be your lats
You're going to hit your rhomboids
Your traps, your posterior delts, your teres major and your
Teres Minor now some of joints you're going to be hitting as well
Maybe the ac the shoulder joint they get some scapular retraction as well doing this exercise now. There's also your
neutralizers and your
Stabilizers, they're pretty much the same thing however in this video. They may be acting as
Stabilizers when doing the exercise with weight they're going to be neutralizers I'll explain the difference when we get to that
But that's the whole point of this video is to get you ready for doing the exercise with weight now
When doing this exercise what you want to do is you want to stand with your feet about shoulder width apart
You want to hold on to the bar
Just a bit outside of shoulder width then you get a slight bend your knees keep your core nice and tight
You're going to bend over, you're going to be at a 45 to 65 degree angle so anywhere basically from here
To up here now
We can tweak the form of this exercise
To hit the back a couple different ways if you want to hit more of the lats all we're going to do is
Bring the bar down a bit good to here and pull up kind of towards the hips just like this now
Obviously while using a bar with not much weight you're not really going to feel it too much throughout your lats
But if you keep everything nice and tight you also get some feeling down there
And you can still practice the form however
If you want to tweak this exercise to hit more of the upper back all you have to do is pull the bar kind of higher
on the abdominals and closer towards your sternum, just like this
And you hit more of your upper traps and posterior deltoids
now
The reason why like I said you're using the PVC pipe or light bar is because you need to work on those stabilizers
neutralizers what those are going to be are your spinal erectors your hamstrings your glutes your
Abdominals and your abductors, okay now if you're in this position, and you have a weight on the bar
You should be able to just pull with your arms and have nothing else move my stabilizers are keeping me in place
they're neutralizing the exercise so all I'm hitting is basically muscles in my posterior chain, okay if
Those Muscles aren't strong. You're going to see a lot of this
Bending over and pulling okay?
This isn't helping you and this can also lead to injury so what I want you guys to do is
Go over this video all the stuff we just said grab your bar get into position
You're getting nice and tight and hold it for 30 to 60
seconds giving you a practice just pulling the bar back low and
High
and once you're able to do this and your neutralizers are keeping you in place
Move on to using weight, so that's how you do a barbell bent over row properly
Hope you guys enjoyed this video and as always
More good stuff coming soon