when you do barbell rows, do you lift your shoulderblades back too? like when you bring the weight down towards the floor you stretch your arms as far out as possible and follow with moving the shoulderblades forward. and when you go up you pull the shoulderblades back as far as possible, like, trying to make them touch, along with your arms of cource
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simple question on barbell rows
- Thread starter Karky
- Start date
Karky said:and you put the shoulders forward as you put it down right? you dont hold the shoulder blades together?
right, don't hold your shoulder blades together, you don't necessarily have to think of it as pulling them together but more so as pulling the bar up and back in general. you can also try switching grips between overhand and underhand on the barbell, although i believe the most common is overhand, it feels slightly different with under, just a thought
the key to most upper back exercises is the range of motion, especially rowing moves. Standing, seated, bent over...its all about extending the arm and shoulder all the way forward, and all the way back.
I usually use a Smith machine for bent over BB rows, mainly becuase my gym lacks a more appropriate space or adjustable cage. I find a pronated (palms down) grip easy on smith, and supinated (palms up) grip very awkward, simple due to the fixed plane of motion that smith machine has. with that grip you really need the barbell to be free moving so it can follow a slight arc. I'd also argue that grip pulls the biceps more into play, much like a 'palms in' pull-up vs. palms facing away from you on a pull-up.
regardless, i think from your description you ARE followiing the full range of motion.
I usually use a Smith machine for bent over BB rows, mainly becuase my gym lacks a more appropriate space or adjustable cage. I find a pronated (palms down) grip easy on smith, and supinated (palms up) grip very awkward, simple due to the fixed plane of motion that smith machine has. with that grip you really need the barbell to be free moving so it can follow a slight arc. I'd also argue that grip pulls the biceps more into play, much like a 'palms in' pull-up vs. palms facing away from you on a pull-up.
regardless, i think from your description you ARE followiing the full range of motion.