Revolutionary Technique: How to Make Bent Over Row Easier and More Effective

The bent over row is a compound exercise that targets multiple muscle groups, including the back, biceps, and shoulders. While it’s a great exercise for building strength and muscle mass, it can be challenging for beginners. This guide will provide you with step-by-step instructions on how to make the bent over row easier, so you can master the exercise and reap its benefits.

Step 1: Choose the Right Weight

The first step to making the bent over row easier is to choose the right weight. If you’re new to the exercise, start with a weight that is light enough for you to perform 10-12 repetitions with good form. As you get stronger, you can gradually increase the weight.

Step 2: Set Up Your Stance

Stand with your feet hip-width apart and your knees slightly bent. Bend over at the hips, keeping your back straight and your core engaged. Your chest should be parallel to the floor.

Step 3: Grip the Barbell

Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing your body.

Step 4: Row the Barbell

Keeping your back straight and your core engaged, row the barbell up towards your chest. Squeeze your shoulder blades together at the top of the movement.

Step 5: Lower the Barbell

Slowly lower the barbell back to the starting position. Control the movement and don’t let the weight drop.

Step 6: Repeat

Repeat steps 4 and 5 for 10-12 repetitions.

Variations to Make the Bent Over Row Easier

• Use a lighter weight: If you’re struggling with the standard bent over row, try using a lighter weight. This will make the exercise easier to perform and help you build strength over time.
• Use a different grip: If you find that the overhand grip is too difficult, you can try using an underhand grip. This will make the exercise easier on your wrists.
• Row to your waist: Instead of rowing the barbell all the way up to your chest, you can row it to your waist instead. This will shorten the range of motion and make the exercise easier.
• Use a resistance band: If you don’t have access to a barbell, you can use a resistance band to perform the bent over row. This is a great option for beginners, as it provides a lighter resistance and allows you to adjust the intensity of the exercise.

Tips for Beginners

• Keep your back straight and your core engaged throughout the exercise.
• Don’t use too much weight. It’s better to start with a lighter weight and gradually increase it as you get stronger.
• Focus on controlling the movement. Don’t swing your arms or use momentum to lift the weight.
• Breathe properly. Exhale as you row the barbell up and inhale as you lower it down.

Benefits of the Bent Over Row

The bent over row is a great exercise for building strength and muscle mass. It targets multiple muscle groups, including the back, biceps, and shoulders. The exercise also helps to improve posture and stability.

Conclusion

The bent over row is a compound exercise that can be challenging for beginners. However, by following the tips and variations provided in this guide, you can make the exercise easier and master it in no time. With consistent practice, you’ll be able to reap the benefits of this great exercise.

FAQ

Q: What is the most common mistake people make when performing the bent over row?

A: The most common mistake is arching the back. This can put strain on the lower back and lead to injury.

Q: How can I avoid arching my back when performing the bent over row?

A: Keep your core engaged and your back straight throughout the exercise. You can also try using a lighter weight or rowing to your waist instead of your chest.

Q: What are some other variations of the bent over row?

A: Other variations include the dumbbell bent over row, the kettlebell bent over row, and the machine bent over row.