Bent-Over Row: Proper Form

Using too much momentum in the bentover row causes loss of tension in the muscles. Learn to use the proper amount of "toprock" or body English so the back muscles are hit without the arms fatiguing first.

Barbell bent-over rows often fall prey to the use of momentum, looseness, and the havoc that ensues from just "finishing the lift." There are just too many ways to compromise your form to get the reps up.

It would be a lie to say that "toprock" or body English isn't permissible when doing a heavy row. The thing is, the development of the skill transcends learning the form of the movement. It takes practice to learn the timing and to understand just the right amount of toprock that can be used during heavy reps. It's difficult to do a 225-pound bent-over row while completely rigid and motionless. There's a ceiling on just how much your arms can pull. As long as the low back stays in a slight arch, incorporating a well-timed, tight toprock to start the lift is both beneficial and necessary.

Bent-Over Row: Proper Form lats exercises
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