Barbell Rows

**F4iGuy** · 02-16-2009, 07:08 PM

I need help with form. I do barbell rows after deads on back day. My reps are 4-6 on heavy sets and 10-12 on lighter sets.

How far apart should your feet be? What about hands? Where should your elbows be? I'm using a wide stance, toes out. Hands shoulder width.

How far should you bend at the waist? This is where I'm confused. I can handle a lot of weight, but I'm almost standing upright 15 degree bend maybe? I'm still feeling it in the lats though? If I lighten up I can keep better form but theres no way in hell the lighter weights are going to cause me to fail at 4-6 reps.

***FireGuy*** · 02-16-2009, 07:38 PM

You need to bend closer to 90 degrees, keep your lower back arched and head up. I prefer pulling the weight into the abdominal area as opposed to the chest.

***RAGE*** · 02-16-2009, 09:20 PM

^^^you the man...good point on the abdominals

**hankdiesel** · 02-16-2009, 11:19 PM

Make sure it's a bent over row and not a leaning forward row. Take some of that weight off and practice your form. Pull the weight up to your stomach with elbows out and keep your core tight.

**xXthehulkXx** · 02-17-2009, 09:47 PM

i do rows 2 different ways. the first and the one i like the best is reverse grip and pull to ab area, with elbows close to body. the other is regular grip elbows out and bring to chest.

**amcon** · 02-18-2009, 12:01 AM

Originally Posted by FireGuy1

You need to bend closer to 90 degrees, keep your lower back arched and head up. I prefer pulling the weight into the abdominal area as opposed to the chest.

2x that... regular grip - not reversed or over/under grip, imo the head can be slightly higher than the lower back

start on the smith machine to get the form down right and then go to the free bar

***FireGuy*** · 02-18-2009, 08:14 AM

Originally Posted by amcon

2x that... regular grip - not reversed or over/under grip, imo the head can be slightly higher than the lower back

start on the smith machine to get the form down right and then go to the free bar

Good point, Smith machine or even T-Bar rows are a great place to perfect your form before going to a straight bar.

**reardbandit** · 03-07-2009, 02:07 PM

On the width of your feet, a "comfortable distance" apart is what I generally recommend. To find what this is, the best way is to jump off of something and "stick" your landing. However your feet hit the ground, that is a comfortable distance for most people on a good number of lifts. I use this on deadlifts and sometimes even squats, although I generally go wide base on squats. Just keep that technique in mind, it comes in handy. Your natural reaction to the jump won't lie to you

**TheJuicer** · 03-08-2009, 12:53 PM

So the Yates style of Bent-Over row is wrong?? I just dont bend over as much as you guys. I still feel it big time in my back.

**reardbandit** · 03-09-2009, 12:46 PM

I just looked up a Yates row on YouTube, had never heard of it until you said that. I don't think it is wrong necessarily, it may just target the back in a different manner. It seems a lot of the guys in this thread, myself included, have always bent over more like 90 degrees. If it works for you, then I'd say go for it.