Keep them straight to avoid wrist pain, use a full grip and squeeze the bar Medium, narrower than on the Bench Press, wider than on Deadlifts Unlocked, back and pushed out to the side so the bar can’t hit them Whole foot flat on the floor, turn you toes about 30° out to the side Medium, wider than on Deadlifts but narrower than on Squats On the floor, over your mid-foot, at the start of each rep Vertical line from your mid-foot to your lower chest Follow these general Barbell Row guidelines instead, then tweak them as you gain experience… Don’t mimic the Barbell Row technique of someone else unless you both have the same build. People with shorter arms must usually grip the bar narrower than people with long arms like me. Your build determines how your Barbell Row form should look like for maximum effectiveness. Barbell Row Form 101 Pull the bar from the floor against your chest until your elbows pass your torso. Lower the weight to keep your torso down. Your upper-back works less which turns Barbell Rows into an ineffective strength and muscle builder. This is like turning Squats into half Squats. You’re shortening the range of motion to make it easier. If your torso rises more than 15° above parallel, the weight is too heavy. But your Barbell Rows can’t turn into Deadlifts. You can raise your torso at the top to lift heavier weights. Lead with your elbows and pull them to the ceiling. Take a big breath, hold it and pull the bar against your lower chest. Don’t squeeze your shoulder-blades together. Bend your knees but keep them back so the bar can’t hit them. Keep your hips higher than on the Deadlift. Narrower than on Bench Press, wider than on Deadlifts. Here’s how to Barbell Row with proper form in five simple steps… Proper form on Barbell Rows is similar to Deadlifts: each rep starts and ends on the floor. You pull from the floor so you can set your lower back neutral, breathe and use your hip muscles. You don’t keep the bar in the air between reps (those are Yates Rows). And the bar returns to the floor on every rep. The Barbell Row starts with the bar on the floor. Introduction How to Barbell Row How to Barbell Row with proper form.
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