tetley

Hi all, just wondered if someone could give me some advice on the bent over rows, when I do these I only ever feel it in the biceps and not in the back at all. I've tried with dumbells, different grips but I still get the same result.

I would appreciate if any one could offer some advise.

bigden

dont stand stiff bend a lil wen goin down and raise a lil wen coming up not much but just abit to get that stretch thats wot i do coz i find if u stand stiff u do tend to use ure biceps alot more

tetley

Thanks for the advise mate, I have been keeping my back very rigid on this one so perhaps thats the problem, cheers again.....luke

bigden

no prob give it a try and let us know how u get on, just dont bend up and down 2 much just ever so slightly and really stretch ure arms down, to quote sommat jimmy sed on another thread just imagine ure arms as pully's nowt else

Con

Retract your scapula before you pull with your arms and keep it contracted through the rep then only once your arms are extended relax your scapula.

jjb1

feet hip width apart legs slightly bent back flat with abs tight,now lean forward slightly remaining with good posture now retract the scapula slightly as said and run the bar down horizontal with the thighs do not straighten the elbows slightly start the retraction before they fully extend as the bar travells to the abs squeeze the lats

then repeat

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Five-O

First, lower the weight!

I mean the poundages, now practise pulling the weight up and then down but concentrate on "feeling" the movement in the mid back area, as you lower you should be able to feel it under your arms as your lats take the weight. Than pull back up, and like the lads have said, squeeze at the top and contract the trap/mid back area.

Its not easy to do when you first start training, but the mind-muscle connection is something everyone should try and do, even at home, with no weight, just visualise doing it and "feel" the area your training. Your arms on this exercise are merely for going from point A to point B, nothing else. It can work for everything.

After you get used to it, you'll be able to concentrate and block out your arms feeling tired, just 110% focus on that back contracting, and one hell of a pump too.

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jjb1

yep too many people go to heavy with momentum and not leaning in enough imo

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webby

Sorry for the ignorance but what the scapula?

jjb1

retract yer shoulder blades basically

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tetley

Hi, sorry it took so long to reply but i've had computer dramas, the advice really worked, I lowered the weight right down and concentrated on contracting the scapula and I could feel it in the back a treat.

Thanks very much for your help...luke

tommy28

some good pointers here already mate. one thing i'd also mention is make sure you are pulling the bar into ur lower abs - as near to the family jewels as possible. pulling to a point even a couple of inches above this will transfer a good deal of work to the biceps. this is especially important if and when you start upping the weight.

beequeth

Just out of interest, what kind of weights are you guys getting to when performing this row ?

TH&S

Depends on how I do it.

With a full rom, and my torso at 90degrees to my legs - i.e. perfect form, with a full squeeze on every rep, then 40kgs on a rep until you drop basis x3.

Although I can do palms up rows 5x5 @ 110kg.

Depends on what I'm working on that day

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D: 220 | B: 140 | S: 210

joepeeps

This exercise is totally form dependent..if i cheat dorian style i can get up to 160kg for a set of 6 but if i do em real strict with no cheating then even 100 kg for reps is tough...

All depends how u do it..the other week did them at the end of my back workout and just did them super strict with a plate each side for 3 sets of 12..still felt that