How To Do Bent Over Rows Correctly For Beginners (AVOID 6 COMMON MISTAKES) | LiveLeanTV

Описание: On today’s episode of Live Lean TV, I’m sharing a step-by-step exercise demonstration tutorial on how to do bent over rows correctly for beginners.
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Timestamps:
00:00 How To Do Bent Over Rows Correctly For Beginners
00:56 Dumbbell One Arm Row
01:37 Barbell Bent Over Row
02:00 Head Supported Dumbbell Bent Over Row
02:23 Dumbbell Bent Over Row
02:40 Single Arm Dumbbell Row On The Floor

Are you putting your body at risk by performing the bent over row incorrectly? These specific exercise variations will show you how to safely perform one of the best exercises for a strong back.

The bent over row is one of the best exercises, as it not only targets your back, but when done correctly, it works your entire body. Unfortunately many people perform the bent over row movement incorrectly, which will limit your strength and muscle gains, and more importantly, put you at risk of injury.

This step-by-step bent over row exercise tutorial includes important coaching cues for you to focus on, so you can build a strong and injury-free back.

All you need is some form of resistance including:
Dumbbells
Barbell
Kettlebells
Resistance bands
TRX
Water jug

A bench or step can also be used, but they are optional.

Bent Over Row Exercise Variation #1: Dumbbell One Arm Row
Bent Over Row Exercise Variation #2: Barbell Bent Over Row
Bent Over Row Exercise Variation #3: Neutral Grip Dumbbell Bent Over Row

Bent Over Row Mistake: Rounded Back
Rounding your back is a common mistake when completing bent over rows, as it can potentially cause injury. If your back is rounded like this when doing the standing bent over row, stop. 3 coaching cues to keep your back flat during the bent over row:
1. Focus on turning on your core by flexing your abs
2. Pull your shoulder blades back
3. Push out you chest

Dumbbell One Arm Row Mistake: Short Range Of Motion
Another common bent over row mistake is not taking the weight through a full range of motion. The goal is to fully lengthen and shorten the muscles in your back during the bent over row. If you can’t complete the rep with a full range of motion, the weight is too heavy for you.

Dumbbell One Arm Row Mistake: Using Momentum To Move The Weight
This is a common bent over row mistake where you use your entire body to create momentum to move the weight, rather than keeping the tension on your back muscles. Your torso should not be moving up and down to create momentum to move the weight.

Bent Over Row Exercise Variation #4: Head Supported Neutral Grip Dumbbell Bent Over Row
To take away any potential momentum during the standing bent over row, complete the head supported neutral grip dumbbell bent over row. The goal is to complete the bent over row without moving your forehead off the bench.

Head Supported Dumbbell Bent Over Row Mistake: Too Much Torso Movement
If you notice your forehead is coming off the bench, it means you’re using momentum to move the weight, thus taking the emphasis off the back muscles. This is usually a sign that the weight is too heavy.

Bent Over Row Exercise Variation #5: Quadruped Single Arm Dumbbell Row On The Floor
If you do not have the required lower back strength to safely lock in the standing bent over row form, you can modify it, by completing the quadruped neutral grip single arm dumbbell row on the floor.

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How To Do Bent Over Rows Correctly For Beginners (AVOID 6 COMMON MISTAKES) | LiveLeanTV
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