What To Know
- To do this, simply lower the barbell to the ground and hold it there for a second before pulling it back up.
- Adding a resistance band to your bent over rows can make the exercise more challenging, especially at the top of the movement.
- To do this, simply attach a resistance band to the bottom of the barbell and step on it with your feet.
Bent over rows are a fundamental exercise for building a strong and muscular back. However, as you progress in your training, you may find that the standard bent over row is no longer challenging enough. If you’re looking to push your back muscles to the next level, here are several effective strategies to make bent over rows harder:
1. Increase the Weight
The most straightforward way to make bent over rows harder is to increase the weight you’re lifting. However, it’s important to do this gradually to avoid injury. Start by adding 5-10 pounds to your weight and see how you feel. If you can perform the exercise with good form, you can continue to add weight until you reach a challenging but achievable weight.
2. Use a Wider Grip
Widening your grip on the barbell forces your lats to work harder to pull the weight up. To do this, simply place your hands slightly wider than shoulder-width apart on the bar. Be sure to keep your grip tight and your elbows tucked into your sides.
3. Increase the Range of Motion
Another way to make bent over rows harder is to increase the range of motion. To do this, lower the barbell all the way to the ground before pulling it back up to your chest. This will work your lats through a greater range of motion, leading to more muscle growth.
4. Use a Pronated Grip
A pronated grip, where your palms face down, places more emphasis on your biceps and forearms. This can make the exercise more challenging, especially if you’re already strong in your lats.
5. Add a Pause at the Bottom
Pausing at the bottom of the movement forces your muscles to work harder to stabilize the weight. To do this, simply lower the barbell to the ground and hold it there for a second before pulling it back up.
6. Use a Resistance Band
Adding a resistance band to your bent over rows can make the exercise more challenging, especially at the top of the movement. To do this, simply attach a resistance band to the bottom of the barbell and step on it with your feet. As you pull the barbell up, the resistance band will provide additional resistance.
7. Perform Drop Sets
Drop sets are a great way to push your muscles to the limit. To perform a drop set, simply perform a set of bent over rows to failure. Then, immediately reduce the weight by 20-30% and perform another set to failure. You can continue to drop the weight and perform sets until you can no longer perform any more repetitions.
The Final Verdict
By implementing these techniques, you can make bent over rows harder and continue to challenge your back muscles. Remember to listen to your body and rest when needed. With consistency and effort, you can achieve the strong and muscular back you’ve always wanted.
Top Questions Asked
Q: How often should I do bent over rows?
A: Bent over rows can be performed 2-3 times per week. Be sure to give your muscles adequate rest between workouts.
Q: What are some common mistakes to avoid when doing bent over rows?
A: Some common mistakes to avoid include:
- Rounding your back
- Swinging the weight
- Using too much weight
Q: What are some good exercises to complement bent over rows?
A: Some good exercises to complement bent over rows include:
- Pull-ups
- Lat pulldowns
