All about the bent-over row of the barbell to the waist - let's pump up our back to the fullest! Bent-over barbell row with reverse grip Bent-over row with reverse grip

Bent-over barbell rows are one of the main basic movements for working the back muscles. Most bodybuilders of the golden era considered it the second most effective exercise after pull-ups.

Now opinions are divided: many bodybuilders consider the deadlift to be the best “back” exercise. Be that as it may, this exercise in any case deserves a separate discussion about itself. Moreover, it has a lot of nuances that a novice athlete may not know about.

Working muscles

The exercise is aimed at growing the back in width and thickness. Main working muscles:
- Latissimus.
- Large round muscles of the back.

We focus on these muscles during training.

In the upper phase of the movement, the following are included in the work as much as possible:

- Trapezoidal.
- Diamond-shaped.

We focus on them at the top point of the movement.

Auxiliary:

- Deltoid.
- Biceps.
- Forearm.

You should try to neutralize the load on them using the right technique.

Execution technique

Arching our back
Bend your knees slightly, moving your buttocks back. This is your starting position.
Next, we grab the bar and tilt it at an angle of about 30-40 degrees.
We take a breath, after which we begin to pull the barbell along our legs to the lower abdomen, without spreading our elbows to the sides.
We concentrate on the target muscles in the upper phase of the movement, after which, without slouching and without changing the starting position, as we exhale, we lower the barbell back, without fully extending our arms at the elbows
Repeat the movement as many times as you need.

Execution nuances

This exercise has several nuances:

1. Try to pull the barbell, imagining that your elbows are hooks on which the weight is suspended. Firstly, in this way you manage to partially turn off your forearms from the work, which, if done incorrectly, can “clog” much earlier than you train your back.

Secondly, with this technique you increase the likelihood that the movement will be performed technically correctly. When performing deadlifts, it is important not to move your elbows too far away from your body. This makes the movement easier to perform, but takes the load away from the target muscles.

And thirdly, such visualization allows you to concentrate on the muscle group being trained, which will also increase the impact of performing the movement.

2. Perhaps we’ll put this nuance into a separate paragraph. Many beginners complain that when performing the exercise correctly from a technical point of view, they do not feel their back. The biceps, forearms and deltoids can also be partially disabled, but the back is not felt properly.

In general, this problem often occurs among beginners in all back training exercises. I also had this problem, so I can say with full responsibility that visualization in this case is the best way out. Close your eyes and imagine how your latissimus and teres major muscles of the back grow as you lift and lower the barbell.

Imagine how your back swells in width and thickness, filling the entire room. At the top of the movement, focus on the sensations in the trapezius and rhomboid muscles.

Perhaps this advice may seem to you like the whim of a bodybuilder who has escaped from a mental hospital, but visualization is the technique that will help you feel the working muscles. By the way, with the help of this trick Arnold pumped up his legendary biceps.

3. Don't try to lift too much weight. Train only with equipment whose weight you can feel. Try to progress by increasing the number of sets and repetitions until you feel the new weight.

If you move on to a larger apparatus prematurely, you will really stroke your pride, but your back muscles will remain unhappy, since the load will go to the biceps, deltoids and forearms. Moreover, most likely, this will happen even with absolutely correct technique.

Errors

All effective exercises are often performed with errors. Bent-over barbell rows are no exception. Watching some bodybuilders, you will notice that even they do not always perform this movement correctly. Therefore, the task of a beginner is to reduce all possible errors to a minimum, even if it is not possible to get rid of them completely. So, let’s highlight the main mistakes when performing this movement:

1. The main mistake in performing any deadlift is the lack of arching in the lower back. If you begin to slouch during any phase of the movement, the target muscles will be partially turned off, while the biceps, deltoids and forearms will be fully turned on. We'll turn a great exercise for the back into a mediocre one for the shoulder girdle.

2. Keep your legs bent at the knees. This will avoid the previous mistake. Fully straightened legs are almost always a hunched back.

3. In the starting position, do not place your legs too narrow. This will reduce your stability, which can lead to injury.

4. It is believed that lateral elbows can increase the load on the top of the lats. This is in theory. In practice, most often, spread elbows are a workout for the trapezius and, to a lesser extent, the rhomboid muscle. The latissimus and teres dorsi muscles turn off, which is not good for us.

Of course, you can also use the option with your elbows apart - there is no consensus on this matter, but the more preferable option is the one where the elbows are as close to the body as possible.

The reverse-grip bent-over row is a variation of the bent-over row. From a technical point of view, the movement is performed in exactly the same way, apart from changing the position of your hands on the bar. The muscles work are the same, except that the emphasis shifts to the lower lats and biceps, but the reverse grip has its own nuances.

What is the difference?

Bent-over barbell rows with a reverse grip, contrary to popular belief, place more stress on the lats. Remember when we talked about keeping your elbows as close to your body as possible when doing deadlifts with an overhand grip?

So, when performing deadlifts with a reverse grip, you, firstly, are deprived of the opportunity to place your elbows too wide, and secondly, you get the opportunity to bring your elbows closer to your body to such a distance that when performing a standard deadlift you cannot bring your elbows closer with anatomical points of view.

Therefore, if you learn to turn off the biceps when performing this exercise with a reverse grip, it is the reverse grip bent-over row that is the more preferable option for training your back.

In addition, the reverse grip row has another advantage, which is that no matter how hard you try to turn off the biceps, when using a reverse grip, they will in any case be activated with greater force.

This can be seen as a negative, but on the other hand, many professional bodybuilders consider it a positive. Dorian Yates, for example, considered the bent-over barbell row to be the main exercise for the biceps.

And if we take into account the fact that beginners only need to perform a few basic movements to train the entire pulling group, but still want to have big biceps, the reverse grip row can become a certain compromise between reasonableness in training and the desire to “pump up the biceps.”

Bent-over barbell row. Forward grip versus reverse grip

Typically, athletes prefer one of the grip types, depending on their needs and preferences. You can do the same, or you can try to learn how to do both variations of bent over rows.

Indeed, the effect of using a forward grip is not too different from performing the exercise with a reverse grip. However, due to the position of the elbows, which will still differ if the movements are performed correctly, the emphasis shifts. Thus, using a forward and reverse grip in one workout, you work the entire array of back muscles more effectively.

Thus, we first perform bent-over barbell rows with a straight grip, after which we change the grip, “finishing off” our back with one of the most effective exercises for both the lats and biceps.

Here's what it might look like in practice:

1. Pull-ups - 5 sets of 8–10 reps.
2. Bent-over rows with an overhand grip - 4 sets of 8–12 reps.
3. Bent-over rows with reverse grip - 3 sets of 8–12 reps.
4. Deadlift - 5 sets of 8–10 reps.

Of course, the program is indicative. It does not take into account your experience and preferences. But for a beginner who has neither experience nor preferences yet, this is simply a killer back workout.

- Perform bent-over rows in the first part of the workout. From my own experience, I will say that it is most convenient for me to perform this exercise after pull-ups. Some people do the opposite, putting bent-over rows in first place. You can experiment by trying both options.

- You can pause for a second at the top of the movement. This increases the feeling of the pump and also allows you to connect the trapezoids. But don't overuse this advice - use this trick on the last rep of each set.

— The main thing in bent-over rows is to feel the muscles being trained. Without the correct neuromuscular connection, bent over rows will not work. Therefore, you need, firstly, to use visualization, and secondly, not to chase the weight, increasing the number of approaches and repetitions.

- Experiment with your grip. It is believed that the narrower the grip, the more the biceps are involved in the work, while a wide grip allows you to work the lats most effectively. In fact, theory often diverges from practice. Of course, from an anatomical point of view, this approach is correct, but if a narrower grip allows you to better feel the target muscle, use the grip you like, not the one in the tutorial. However, most often a grip slightly wider than shoulder width is optimal.

- Do not fully extend your arms when lowering the weight. This will help maintain tension in the target muscles.

Bent-over barbell row video lesson

Article last updated: 03/09/2016

We will talk about such a famous and beloved exercise as Bent-over barbell row. It is considered one of the best exercises for building back muscle mass. The main load in this exercise is received by the latissimus muscles, teres major, rhomboids and trapezius muscles of the back. Additionally, the biceps muscles and, in static tension, spinal extensors are included in the work.

The back is one of the most difficult parts of the body to properly train. This is very justified, since the wrong technique can easily injure the spine and so on. Such injuries can lead not only to long-term treatment, but even to the end of a career and training in the gym. This is why, when performing any exercises to pump your back, you need to concentrate on technique.

To avoid injury, you should carefully adhere to the technique of performing the exercise, which we will talk about now. This exercise is used in back workouts quite often, but few people do it. Bent-over barbell row Right.

TECHNIQUES OF PERFORMING THE EXERCISE “BELT-UP PULL”

First of all, you must remember once and for all, in any back exercise, the back must be arched at the lower back. If you hunch your back, the muscles will not fully contract, and in general you can injure yourself. Therefore, your back is always straight and your lower back is arched.

1. Take a barbell with a wide grip (overhand grip), bend your knees and bend slightly forward. The slope should be significant, the upper body should be practically parallel to the floor. In this position, the latissimus muscles will work harder. The arms are straight, the lower back is slightly arched, the back is straight. This will be your starting position.

2. Inhale and, as you exhale, pull the barbell up with a powerful movement until the bar touches your lower abdomen. When you reach the top point, move your elbows and shoulders back as far as possible and squeeze your shoulder blades together.

3. Then slowly lower the barbell to the starting position, straightening your arms to feel the muscle stretch (When performing the exercise, do not slouch your back, but keep it straight to avoid injury).

4. When performing bent-over barbell rows, try to concentrate on the latissimus dorsi muscles. It is very important to maintain a strong grip, this will help you concentrate the load on the target muscles. Gym gloves will help you with this.

TIPS ON EXERCISE TECHNIQUES

1. When performing this exercise, try not to think about your hands; you only need them to hold the barbell.

2. Some athletes perform barbell rows with an underhand grip, that is, with their palms facing up. I like to practice this grip variation because it allows the elbows to be pulled further back and the target back muscles are better worked. Of course, this is all purely individual, everyone decides for themselves how it is more convenient for them to train. But I would advise combining these two grip options for maximum effect.

3. If you pull the barbell not to the lower abdomen, but to the chest, you will focus not on the target muscles, but on the deltoids. Pull the barbell towards your lower abdomen.

4. is almost identical to the bent over row, so you can also combine these two exercises. The only thing is that the T-bar row does not load the lower back as much, so it is less dangerous.

5. Don't bend your wrists, as this will take away useful range.

6. And finally, for a more detailed acquaintance with the “Bent-Over Barbell Row” exercise, I would like to suggest watching a very informative video:

Do you want to squeeze out a hundred

To build a beautiful and pumped back, there is no better exercise. It is one of the top three most productive back workouts. However, despite the highest status assigned to the bent-over barbell row, it continues to be ignored by experienced athletes, not to mention beginners who have just joined the gym. This happens due to the reluctance of gym owners and personal trainers who put classes on stream to listen to the issues that concern athletes. They view the emergence of new athletes solely from the angle of an influx of additional investment.

No one explains to beginners that it is better to do training with free weights at first, so they have to do what is understandable, including exercises on machines. They are also not told that in order to become “big”, they need to pay attention to working on the back and legs, since 2/3 of a person’s body consists of them. The first thing young people do when it comes to developing these muscle groups is to work out in the gym.

These designs are good, but classes on them do not relate to the main training, and in reality the opposite happens: what is at hand is what is used.

Therefore, it is important to learn more about exercise. And we start with bent-over barbell rows.

Developing the back mass, a basic exercise is extremely necessary for bodybuilders, because it develops several joints at the same time: scapula, elbow and shoulder.

How the muscle atlas looks can be seen in the figure:

You can see the movements performed in a more visual way:

Regarding the kinesiology of traction: the movement consists of complete retraction of the shoulder blades. This is necessary so as not to reduce the amplitude and not reduce the productivity of the training.

When performing bent-over barbell rows, your legs and body remain motionless throughout the exercise. The muscles that perform bent-over barbell rows do not shorten during contraction.

What are the benefits of performing bent over barbell rows?

This training is a favorite among bodybuilders because with its help you can:

increase muscle size and strength. Reminds me of rowing a barbell while rowing a kayak. And those who are familiar with rowing have impressive backs. The latissimus muscle “takes” most of the load, but it is also enough for the rhomboid and trapezius muscles;
increase flexibility. By stretching the hamstrings, performing bent-over barbell rows helps the athlete become flexible. Just don’t forget that your back remains straight when pulling;
improve posture. The muscular corset of the back and lumbar region are strengthened if bent-over barbell rows are included in the training process.
thanks to this training, large and small muscle groups that are connected to the spinal column learn to work harmoniously, as a result of which their strength increases and posture becomes better;
increase power and strength in basic exercises. It has been proven by practice that bent-over barbell rows help achieve progress in deadlifts and bench presses;
speed up calorie burning. The training belongs to the “weight loss” class, because Thanks to it, significant force is generated in muscle groups, which helps increase metabolic rate. And, if the number of calories spent exceeds the number received from food, excess weight goes away. Losing fat mass leads to an increase in muscle mass, so strength training has a positive effect on body composition.

Technique for proper bent-over barbell row

Despite the fact that at first glance, the bent-over barbell row seems to be an easy exercise, it has a lot of nuances and secrets, which we will consider step by step.

First step.

Place the weighted apparatus on the floor.
Now, bending your knees, lift it forward (to your torso), keeping your back straight and almost parallel to the floor.
The arms are perpendicular to the body and the floor, hanging over the bar, gaze directed forward.
The bar is taken with a grip wider than shoulder width.
This is what the starting position looks like.

Second step.

The body is motionless.
As you exhale, pull the barbell toward the center of your abdomen, keeping your elbows closer to your body, and using only the strength of your forearms to hold the weight.
Hold the peak contraction at the top point by squeezing the back muscles for a couple of seconds.

Third step.

After inhaling, slowly, controlling the movements, lower the barbell to the starting position.
Start the next repetition immediately.
Their number corresponds to the given one.

The picture version looks like this:

You can see the process in motion here:

Important points

Important technical points requiring attention:

You should not perform bent-over barbell rows with a large weight until the technique has been mastered and the muscle frame has not been developed;
do not allow the body to move during training;
the back remains flat and parallel to the floor at all times;
do not jerk to lift the weight;
don’t leave the bar “understretched” (down), but don’t pull it too high either;
to stabilize your back when working with significant weights, use a weightlifting belt;
remember that your gaze is directed forward, otherwise (as soon as it drops) your back will immediately round;
if there are problems with flexibility, perform bent-over barbell rows, pressing your buttocks against a wall or other vertical support;
For heavy weights, use gymnastic belts and special straps.

Mistakes made when bent over rowing

These can be classified as:

rounded back;
body straightening;
traction carried out using arm strength;
flexion of the wrists.

Bent-over barbell row options

There are three commonly used variations:

using a reverse grip;
projectile thrust to the rear delta;
work in the Smith machine.

The classic version involves a direct grip. The unusual reverse is rarely used. But he hides a huge power that only a few know about. With a straight grip, an athlete is forced to spread his elbows wider in order to reach the projectile to the chest, without forcing the latissimus muscles to work. And a reverse grip engages the “wings”. In an ideal situation, it is advisable to include both types of bent-over barbell rows in the training process. It is recommended to start with a heavy weight and a direct grip (2 approaches), and finish with a reduced load and a reverse grip (1 approach).

If the barbell is replaced with a loaded backpack or a mop with weights on the edges, then the training can be carried out even at home. Interesting data were obtained from studies of different draft options. They say that the muscular corset of the back allows you to better strengthen the classic version of the bent-over barbell row.

For bent-over barbell rows, it’s useful to remember 5 tips:

after each repetition, return the apparatus to the floor so that the upper back receives the full load;
imitate the bench press: the bench press should be identical to the bench press, but in reverse;
elbow movements: you do not need to pull the weight with your hands, working on the biceps - pull your elbows towards the ceiling;
position of the torso: during training, the body should be either parallel to the floor or at a slight angle to it, and the back should be straight (the torso should not bend at the expense of the knees and hips);
head position: your gaze should be directed forward (if it is lowered to the floor, it can twist your back, but if you look in the mirror, your neck will hurt).

Knowing how to do bent-over barbell rows correctly, all that remains is to try out the knowledge in practice.

Video: Bent-over barbell row

(5)

Bent-over barbell rows are one of the most effective bodybuilding exercises for developing the thickness of the latissimus dorsi muscles. It can really add volume to your back, but in return it requires strict adherence to the correct technique. This exercise is basic, since the work involves a large group of muscles, but the main load falls on the latissimus dorsi muscles.

What muscles work?

latissimus muscle
rhomboid major muscle
teres major muscle
teres minor
trapezius muscle
infraspinatus muscle
deltoid muscle: back
brachialis muscle
biceps brachii
brachioradialis muscle
spinal stabilizer and extensor muscle group

Execution technique

To perform deadlifts, grab the barbell with an overhand or underhand grip (read below for how to choose the right grip) shoulder-width apart. Bend your knees slightly. Tilt your body forward at an angle of 30-45°. Try to keep your back straight throughout the entire exercise, maintaining a slight arch in the lower back. Head raised, looking straight ahead. We hold the barbell with our arms down, slightly bent at the elbows. This is your starting position.
As you exhale, pull the barbell toward your waist, bending your arms. The barbell should move in a straight line along your thighs. Feel how the latissimus dorsi muscle works. Use your forearms and biceps only to support the weight, not to pull. Don't spread your elbows out to the sides, try to keep them closer to your body. If your elbows are pulled apart, then part of the load will transfer from the latissimus muscle to the rear deltoids, which should not happen. Keep the body motionless.
At the extreme point of the movement, when the barbell is near the stomach, the elbows are pulled back as far as possible, and the shoulder blades are completely retracted, tighten your back muscles as much as possible, pausing for a second.
As you exhale, slowly and under control lower the barbell, returning to the starting position.

Straight grip

When performing bent-over barbell rows with an overhand grip (overhand grip with palms facing down), the muscles of the upper back (rhomboid muscles, lower and middle parts of the trapezius muscles) work primarily. The pull occurs closer to the chest and not to the belt due to the fact that the elbows look slightly to the sides, and the grip is wider.

Reverse grip

When performing bent-over barbell rows with a reverse grip (underhand grip with palms facing up), the muscles of the lower back are mainly worked, namely the latissimus muscles. Using a reverse grip, you can keep your elbows much narrower, which forces you to pull the barbell exclusively towards your belt. Therefore, the reverse grip is most effective if your goal is to develop your lats and make your back more massive.

You can vary the depth of the body tilt, thereby changing the area of muscles that are affected by the load. The greater (deeper) the slope, the greater the load on the lower and middle back (latissimus muscles). The lower the slope, the greater the emphasis on the upper back (rhomboids and trapezius).
Don't go for heavy weights. Remember that the main thing in this exercise is the correct technique. All risks of injury must be minimized.
The chest is straightened. The gaze is directed straight ahead, not down. Legs slightly bent at the knees. This will allow you to keep your back straight and avoid slouching.
Don't let the bar hang down with your arms fully extended. At the bottom of the movement, the arms should remain slightly bent at the elbows to maintain tension in the back muscles.
To emphasize the load on the back muscles, and not on the biceps and forearms, you can use special straps for a secure grip on the bar. In addition, over time, the weights in the exercise will increase, and the use of straps will become necessary. It will get to the point where you will be pulling much more weight than you can hold in your wrists.

Good day everyone, in today's episode I will tell you about one of the most effective exercises (in my opinion) for developing the back muscles - standing bent-over barbell rows.

I will tell you about all the subtleties and secrets of this exercise from A to Z:

what it is
what exactly is it aimed at (muscles involved)
What are the variations of the bent over barbell row?
why this exercise is one of the most effective
what are the benefits of this exercise
how to perform it correctly (execution technique) + what special nuances (technical points that are important to pay attention to)
I’ll also tell you about the main mistakes most people make when performing this exercise... well, etc.

Those. along the way, I will try to raise all sorts of questions regarding this exercise (and accordingly give full answers to them, without lies and falsehood). Well, let's get started.

Bent-over barbell rows are used to train the back muscles. To be more specific about the muscles involved, the rows work:

latissimus dorsi
back extensors
teres major muscles
posterior deltoid muscles
arm flexors (biceps, brachialis, brachioradialis)
and when bringing the shoulder blades together (i.e. with the correct technique), the rhomboid and trapezius muscles also work.

See more clearly in the photo below:

Bent-over barbell row

This exercise is great for those whose goal is the overall array of back muscles. Those. I want to say that standing bent-over barbell rows perfectly develop the latissimus, trapezius and rhomboid back muscles.

And for those who don’t know, these muscle groups are precisely responsible for the overall mass of the back..

That is why I consider this exercise one of the most effective for growing back muscle mass, and that is why I strongly recommend performing this exercise on a regular basis.

P.s. at the initial stage (when you are still a beginner), under no circumstances chase working weights!!! It is very important.

It is much more important to master the correct technique for performing the exercise before grabbing (and chasing) the weight.

In addition, when you perform the exercise, the extensors of the spine (pillars) are additionally involved in the movement, and if the weight is too heavy, you will 100% harm yourself (you will not be able to keep your back straight as it should, you will round it and 100% get injured) , and the spine is a bad joke, so think 100 times before doing anything (adding weight, showing how cool I am, showing off in front of girls, etc.)

Yes, yes, yes (for those who don’t know), in addition to the classic style of performing this exercise (classic means that you hold the barbell with an overhand grip), there are also other variations:

Bent-over barbell row with reverse grip;
T-bar row (standing or lying on the machine)
Smith machine bent over row;

Now we will briefly go through these exercises (with photos and descriptions) so that you have an idea of what we are talking about.

Here is a photo (below) demonstrating the classic bent over row (as I already said, the classic means that you hold the barbell with an overhand grip, that is, from above, all this is shown in the picture below):

Classic bent over row

And here is a photo (below) demonstrating a bent-over barbell row with a reverse grip:

Bent-over barbell row with reverse grip

Here is a photo (below) demonstrating the T-bar row (in this version, the photo shows the T-bar row lying on the machine, but there are also variations of this machine only while standing):

Lying T-bar row

Standing T-bar row

There is another variation of this exercise (t-bar row) (see photo below):

Standing T-bar row

Here is a photo (below) demonstrating a bent-over barbell row on a Smith machine:

Smith machine bent over row

And finally, a photo (below) that will demonstrate the barbell row at an angle to the chest (for the development of the rear deltas), the main difference is that the barbell is not pulled to the lower abdomen, but to the chest (i.e. the rear surface is actively working here shoulder, i.e. rear delta):

Bent-over barbell row (to develop the rear delts)

Well, friends, I introduced you to the variations of the bent stay row (at least visually), now it’s time to discuss the technique of performing this exercise (the technique is essentially the same for all variations of this exercise, there will be only small changes, which I mentioned in advance I warn you:

when you do a classic deadlift, your grip is from above (i.e. it’s straight)
when you do not a classic deadlift (not with a direct overhand grip), but with a reverse grip = i.e. you see, the grips change.. there it’s straight from above, and here it’s from below (reverse).

In the bent-over barbell row, the change is that you do not pull to the lower abdomen (as usual in other rows), but closer to the chest (in order to emphasize the load on the rear deltoid), that’s basically all...

There are no changes in other variations. This means that the basic technique for performing the movement will be the same (be sure to read below).

Technique for performing the exercise: standing bent-over barbell row

Firstly, before you do anything, it is vitally important to take the correct position in this exercise, because in this position you will be constantly (performing repetitions) but not only (if your position is incorrect, you will most likely get injured, get serious a back injury, this is in the worst case, in the best case you will contract your back muscles poorly, therefore, in both cases you will not get results). Tax, okay, what kind of situation is this?

Position: Bend your knees and move your torso forward, keeping your back straight (it is very important that your back is not rounded, but straight, arched in the lower back), see the photo (concerning the arching of the back, the figure shows how it is correct and incorrect):

Correct and incorrect back position

P.s. above in the figure (where in green, the position of the back is simply shown, i.e. it is flat, arched in the lower back, this is how your back should be throughout the entire exercise, but the position itself there is not correct, this is the position of the deadlift, and we are doing bent over row).

And in the bent over row the following position (you are bent forward, i.e. your torso is tilted forward, your legs are slightly bent at the knees, your back is arched in the lower back, no rounding, otherwise there is a high probability of back injury)<= так вот такое положение должно быть почти параллельно полу.

Those. (now we are talking about the angle of inclination), see the photos below (I’ll try to explain):

Angle of inclination (torso) parallel to the floor

Do you see? See how much of an angle Ronnie Coleman has?

His torso (leaning forward) is almost parallel to the floor. This is ideal...

I used to do this exercise in the same way, but now when you work with a lot of weight (parallel to the floor it turns out too hard), you have to do the slope not so deep, a little higher (literally a little, as shown in this photo below):

The tilt of the body (torso) forward is not so great, well above the parallel of the floor (<= рекомендую работать в таком наклоне)

In this position, direct your gaze forward (this is very important, under no circumstances lower your head down, look strictly forward in front of you in the mirror (if there is one)).
In this case, your hands should hang over the apparatus (with an overhand or underhand grip, depending on which variation of the pull you have chosen) and be perpendicular to the floor and torso.
Grip the barbell (when deadlifting) a little wider than your shoulders (where the scars are, a little wider; if you grab closer, you won’t be comfortable working, you’ll hit your own knees, so grab a little wider than your foot position).

All this is your starting position (position).

P.s. a few words about grip width.

The trick is that you can take it too narrowly or too broadly (essentially).

What changes will there be? Remember:

the narrower you grab the bar = the more the biceps will work (rather than the back), but with a narrow grip, the amplitude of movement increases (this is good).
the wider you grip the bar = the more your back will work, but with a wide grip, the amplitude of movement decreases (this is bad).

This is precisely why you need to look for the golden mean (which is a little wider than shoulder width or shoulder width apart).

What's next?

Well, ok, you grabbed the bar (with a grip shoulder-width apart or a little wider, for convenience, so that you feel comfortable doing the exercise), leaned forward (leaned your torso, making the necessary comfortable bend, as shown in the picture above), if you did all this , you are in this position (see photo below):

Bent-over barbell row (lowest point)

Please note (the bar is located just below your knees).

So, from this position (it is constant, i.e. the torso remains motionless during the exercise), you need to pull the barbell towards you (pull it to the lower abdomen).

At the same time (when you pull), keep your elbows close to the body (and not to the side, as some people mistakenly do), when you have pulled the barbell to the lower abdomen (well, you are already in the upper position), squeeze your back muscles (bring your shoulder blades together) , it is very important!!!

Bent-over barbell row (top point)

That’s all.. this is how we perform the exercise (here here there here), i.e. pulled to the lower abdomen, lowered down (just below the knees) and again pulled to the lower abdomen and lowered again, etc. until you complete the planned number of repetitions.

This whole movement clearly looks like this: (gif. Picture)

For men:

Bent-over barbell row (full movement)

Among women:

Bent-over barbell row (full movement) for girls

Key technical points that you should pay special attention to:

1. Throughout the entire movement, keep your back straight (arched in the lower back), almost parallel to the floor (as Ronnie Coleman did, I showed the photo) or if you are already working with weights (then slightly above parallel, so as not to ruin your lower back).

2. Don’t forget that your knees are slightly bent (they are not straight; with straight legs, your back will round, and this is unacceptable).

3. While performing the exercise (bent over row), look straight ahead (in front of you), if you look down, your back will immediately round and you can get injured (in the worst case), in the best case (you’ll be lucky, you won’t get injured, but the back muscles will not receive the proper load, as they could with a proper back).

4. At the top point (when you pulled the weight to your stomach), squeeze your shoulder blades (required) so that your back muscles engage.

5. When you pull the barbell (to the top point) i.e. to the lower abdomen, try, firstly, to pull the bar (barbell) along your legs to the lower abdomen and at the same time (secondly), try to keep your elbows closer to the body, i.e. do not move them to the side, closer to the body.

6. When you already use decent weights, I recommend using straps (in order to hold this same weight), the trick is that our cysts are much weaker than the back or biceps, therefore, why not help them? Use it! See below (how to wrap the straps around the bar):

Instructions on how to wrap straps around a barbell

7. Breathing as always (i.e. exhale with effort).

8. Work without stopping (some recommend pausing at the top and bottom points in order to stretch and contract the muscles, in principle you can try, feel how it will be more comfortable for you, how the muscles contract, etc.), but for me it’s more convenient work without pause.

9. At the lowest point of the range of motion (when you are leaning closer to the horizontal, or standing somewhere at 30 degrees, in general, you are in the starting position and preparing to pull the bar to your lower abdomen) make sure that your arms do not straighten at the lowest point to end!!

This is very important, i.e. The arms are slightly bent at the elbows, your arms should not be stupidly straight (otherwise the weight will hang on your arms), therefore, the elbows are slightly bent so that the load remains in the muscles.

10. There is an opinion that the classic bent-over barbell row is a little worse (or even much worse) than the reverse-grip bent-over barbell row. I think this opinion is not entirely correct... now I will explain everything.

The fact is that a direct grip forces the athlete to spread his elbows wide and pull the barbell to the chest, and not to the lower abdomen (as needed). Yes Yes Yes<= я очень часто вижу такую ошибку у большинства людей (даже более продвинутых).

Actually, because of this, the latissimus muscles practically do not work (or do not receive the additional load that they could receive), but with a reverse grip = it is more convenient for you to do the exercise, you simply aim there (as in a Smith machine) pull towards lower abdomen.. (p.s. I don’t know how to explain).

But, friends, in my opinion, this opinion is partially correct... because those people (athletes) who perform the exercise correctly (with the correct technique, i.e. pull to the lower abdomen, and not to the chest + bring their shoulder blades together) have very The latissimus dorsi muscles work well, but those people (who do it with the wrong technique, i.e. they pull closer to the chest and load the deltoids) their back does not work.. Well, who is their doctor? .. It's their fault, not the exercises. Learn to perform the exercise correctly before drawing any conclusions.

11. In connection with the paragraph just above (about the classic and reverse grip), you can try to combine both grips (in order to understand what is more comfortable for you and better in terms of the feeling of contraction), for example, do 2 approaches with a classic grip (regular , i.e. direct), and the next 2 approaches in reverse. This is just an example.

12. Until you master the correct technique for performing this exercise and develop the overall muscular framework of your back (strengthen your back extensors), don’t even touch heavy weights.

The main mistakes people make in this exercise

Firstly, this is, of course, rounding the back<= этого делать нельзя, не забывайте о том, что спина должна быть ровной (прогнутой в пояснице).

Secondly, many people, at the top point (when they pull the barbell to the lower abdomen) straighten their torso too much upward, cannot restrain the same forward bend as it was (because the weight is too heavy), you cannot do this throughout the entire movement, your body (posture, torso, core) must be fixed.

Those. keep your back straight and your body parallel or slightly at an angle to the floor and do not allow your body to “go back and forth”, so to speak, thereby cheating at the expense of your hips and knees.

Thirdly, people very often complain that their biceps get tired, and all because they perform deadlifts solely using the strength of their arms, namely their biceps (so they get clogged, but their back doesn’t works, or does not receive enough load, in any case this is bad, try (learn) to feel the latissimus dorsi muscles, not the biceps).

Fourthly, as I already said, many people pull from the lower to the upper position not to the lower abdomen (as if along the legs), but to the chest.. This is not correct, if your goal is to train the back muscles, you need to pull the bar along your legs to the bottom of the belly!!!

For dessert - a video (for men/women separately), from which you may highlight something else for yourself: