Bodybuilding is a popular sport among both men and women. The core factors that are responsible for enhancing the performance of enthusiasts are regular exercise, intake of a well balanced diet, rest and proper supplementation. The emphasis in bodybuilding is on building lean muscle mass while shedding excess body fat. Bodybuilding enthusiasts need to undergo various training sessions such as strength training, weight training, flexibility training, and resistance training etc. in order to develop great looking bodies. These exercises not only help develop a great physique but are also required to increase the individual’s stamina, strength, endurance and flexibility. In addition to this, enthusiasts also need to undergo hardcore athletic training in order to boost their performance at all levels. It is essential for you to enroll yourself in a bodybuilding training program in order to reach your goals faster.
Bodybuilding focuses on the development and form of every part of the body. Training the back muscles is extremely important for enthusiasts in order to develop a great body. This has a significant impact on the size and shape of the body. The Latissimus dorsi is the large, flat; dorso-lateral muscle located on the trunk, posterior to the arm and is partly covered by the spine. Developing this muscle gives a classic ‘V’ shaped look to the body.
The waist is not as wide as the upper back. A strong back plays a crucial role in enabling individuals to perform pulling actions and lifting heavy weights. It also helps to develop major muscles like the shoulders and biceps and helps strengthen the back and reduces the risk of back injuries. Bent over row is one of the best exercises for working the back muscles and developing the thickness of the upper back as well as the lower back. It also develops the abdominals and helps stabilize the body during movement.
Benefits of the bent over barbell row
It helps build the shoulder muscles.
It significantly reduces the risk of back injuries.
It strengthens the back and increases its thickness.
It helps develop a ‘V’ shaped body.
Starting Position of bent over barbell row:
Place the bar on the floor in front of you.
Stand with your feet shoulder width apart and parallel to each other with a slight bend in the knees.
Bend forward declining from the waist.
Keep your back flat and head upwards.
Grab hold of the bar with an overhand grip that must be slightly wider than shoulder width.
Position yourself in a way that your upper half is parallel to the floor and the arms are fully extended.
Method:
Slowly pull the bar towards your lower chest in such a way that it touches the lower part of the ribcage.
Hold the position to a count of one and gradually pull the bar to its start position.
Your knees must be bent at 90 degrees and your back must be arched.
Apply pressure to push the weight upwards.
Tips for performing the bent over barbell row:
While pulling the bar upwards press your shoulder blades together keeping your elbows directly above your hands
Keep your back absolutely flat throughout the exercise.
Keep your torso absolutely still during the movement. This will create momentum and reduce the strain on the lower back muscles.
Avoid any jerky movements as this increases the risk of injury.
Trainer: Prior to performing any weight lifting exercises, it is essential for you to hire a certified personal instructor who can guide you and supervise you while you are performing any of the exercises. It is extremely crucial for you to apply the right techniques to each exercise in order to avoid the risk of injury and avail maximum benefits from your exercise program.
Consult a doctor: You must consult a registered medical practitioner prior to performing any exercises in order to determine if your body is capable of handling the stress involved or not, particularly, if you are suffering from any chronic ailments such as back pain, neck pain, diabetes, joint dislocations, obesity, coronary heart disease, hypertension etc.
Digg 
Delicious
reditt
Stumble Upon
