2012
9

Barbell

There are 3 ways to make Barbell exercises:

  • A) Bent-over Row


    • 1) Close Grip

    • 2) Underhand


  • B) Cambered Bar Lying Row


A) Bent-over Row


Bent-over row exercises are used in general for the back, bicep, and pulling motion development.

Positioning

  • Foot stance – the bar should be over your feets which should be positioned slightly wider than your shoulders width.

  • Bar position – the bar position will be up against your shins, just for a few inches and your shoulder blades needs to be over the bar

  • Grip width – needs to be wide (20-25 inches)

  • Gripping the bar -  you need to grip the bar closer to your fingers so you can increase your strength

  • Straight arms - – your arms need to be straight when you execute this exercise

  • Chest up – keep your back straight by staying with your chest up and do not round your back

  • Look up and ahead –when executing the exercise you need to look up

  • Knees –you do not need to keep your knees locked but keep them almost straight



Execution

Drag the bar to your upper waist. The return is made until your shoulders will be  stretched downward and your arms are extended.

1) Close Grip
Pull up the bar to waist and then you need to return your arms until they are extended and your shoulders are stretched forward.

2) Underhand
Pull up the bar to waist and then you need to return your arms until they are extended and your shoulders are stretched downward.

B) Cambered Bar Lying Row


Positioning
When you do the cambered row you need to set up the bench a little more than your arm's length from the floor. Put the cambered bar (the bar with a couple inch-deep dip in the middle) under the bench.
Now lie (belly-down) on the bench and then grab the bar.[/EXPAND]
Execution
You need to pull bar to lower chest or to upper waist and then return until your arms are extended.