The Anatomy of Motion - The Human Movement System - The Barbell Bent Over Row ~ This auxiliary compound pulling movement is a must for developing strong posterior muscles. This basic compound lift targets your back in general, however you do have your synergists, dynamic stabilizers, stabilizers, and also your antagonists stabilizers all being worked as well. ~ Your Synergistic muscles work together to help complete the movement efficiently. These muscles being worked here are your Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle Trapezius, Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, and your Sternal Pectoralis Major. ~ Your Dynamic Stabilizer muscles together move through more then one joint simultaneously with little change in length. These muscles being worked here are your Biceps Brachii and your Long Head Triceps. ~ Your Stabilizer muscles contract without much movement to help maintain posture. These muscles being worked here are your Erector Spinae, Hamstrings, Gluteus Maximus, and your Adductor Magnus as well. ~ Your Antagonist Stabilizer muscles work to maintain the tension potential of a biarticulate muscle at the adjacent joint. These muscles being worked here are your Rectus Abdominis, and your Obliques as well. What is the Barbell Bent Over Row, and why is this exercise important? The Barbell Bent Over Row is the primal mass builder for your back. This powerful exercise shouldn't be ignored if your goal is a strong dense muscular back. The Bent Over Row is strategic to include at the beginning of any routine that has pulling movements integrated, as this great exercise targets the entire back. How can I perform this myself? The Barbell Bent Over Row can be performed on the floor. However if you would like to integrate stability into your exercise you can execute this movement with a surface variable. For example standing on a yoga block, and or performing barefoot. You can Grip the Bar more than one way, gripping overhand or underhand, keeping elbows tucked as close to your slides as possible. Here is a simplified step by step breakdown: 1. Grab a barbell with your hands placed about 24″ (60cm) apart and remove the bar from the racks. 2. Plant your feet at shoulder width and keep them planted on the ground. 3. Slowly bend forward at the hips keeping your spine neutral and core engaged. 4. Slightly bend your knees, keep your torso parallel to the floor and keep your lower back neutral and your butt outward. 5. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage. 6. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench or the floor. 7. Tempo 1 second on the lift, 2 seconds on the contraction, 4 seconds on the eccentric lowering of the bar, repeat. Depending on your goal, these rep schemes can be useful because research shows that training in a specific rep range actually yields specific adaptations, such as the following: * Muscular endurance and stabilization is best achieved by performing 12 to 20 reps at 50 to 70% 1RM * Hypertrophy best achieved using 6 to 12 reps at 75 to 85% 1RM * Maximal strength is achieved from 1 to 5 at 85 to 100% 1RM * Power adaptations require 1 to 10 reps at 30-45% 1RM Thanks for your time, please share your thoughts, experiences, and questions. How did you benefit from this post? Follow us on Instagram
instagram.com/perpetualpump ***LEGAL DISCLAIMER:*** ***The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.*** #personaltrainer #fitnesscoach #biomechanics #kinesiology #strengthandconditioning #bodybuilding #crossfit #exercise #healthamdfitness #nutritioncoach #mentor #motivator #fitfam #fitlife #gym #gymmotivation #howto #instructional #stayhealthy #stayfit #staystrong #staypositive #barbells #ironplates #pumpingiron #ironparadise #ironaddicts
