Terminal consistency allows you to have a consistent range of motion every rep, every time. I like to call this terminal consistency. When you standardize a range of motion for a movement it prevents adding more reps that aren’t hitting the target muscles because you’re squirming, using body english etc. When it comes to building strength and muscle, consistency in your range of motion is paramount. Any reps after that are just stroking your ego and adding unnecessary fatigue. The problem with that is you aren’t working on your weaknesses which is why progressing the exercise to add more weight is so tough.įull range of motion for the bent over row is elbows fully extended at the bottom with your shoulders slightly rolled forward to the top position of the bar touching your upper belly right right below your rib cage.Īt any point in your set where you can’t do that full range of motion the set is over. Most people keep the weight in the strongest 60% of the movement from 2-3” from the belly to elbows slightly bent at the bottom. Taking your muscles through a full range of motion is going to be one of the biggest drivers of muscle growth.Īnd with the bent over row, I don’t see that when watching most people do them. This puts the emphasis on your mid back right where we want it. You need to lower the angle of your torso so it’s almost parallel to the floor. Now since we want our upper/midback to be jacked AF, going upright isn’t going to do it. The higher the angle of your torso the higher up on your back the emphasis point. Both work the chest but the incline bench press’ emphasis point is higher up on the chest near your collarbone due to shifting the angle from your body. Take a flat bench press and an incline bench press as an example. If you change the angle of an exercise you change the emphasis point (aka the muscles doing the work). Levers, angles and force all play an important role in lifting weights. Piss Poor Body Angleīy far the biggest mistake, and why it’s lead batter, is body angle. Strengthening your back helps your posture so you can walk and play with your kids around with confidence rather than being all hunched over like Quasimodo. The bent over row works all the muscles of the upper back, rear delts, and helps stabilize your lower back as you support the weight. Your lower back gets weak because you’re always hunched over or leaning back in your chair.ĭoing these for a day might generate some soreness but over months and years can lead to serious issues.Īll these issues can be solved with a bent over row…and some workplace ergonomics. When you’re sitting at your desk all day your shoulders and neck tend to come forward creating tightness in your upper back. Yes, that part of the body no one thinks about until you’re laying on the floor in pain.Īnd while we are at it, let’s also talk about how your shoulders roll in and your stiff neck from sitting at a desk all day. Bent Over Row Muscles Workedīefore we jump into the mistakes, I want to talk about your back. So in this article I’m going to run through a few common mistakes, how to fix them, and then show you what good bent over row form looks like. The Bent Over Row is one of the best exercises to build a wide strong back but the caveat to that is you have to do it right. And I put the blame completely on the fitness industry for that. While not a complex movement like a Clean and Jerk, the bent over row is one of the worst offenders of being performed wrong. Think of the bent over row like a flipped over bench pressįun fact, only about 10% of all the bent over rows ever performed have been correct.To get the most out of a bent over row, you need the right form.
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