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Exercise The Right Way - The Barbell Bent-Over Row

Exercise Advice

Here's a great article about exercises which talks about all the ways that exercise helps you lose weight and get in shape fast. Basically, the healthier your diet and the more calories you burn by increasing your metabolism, the more weight you'll lose. Of course, with some extra help from a real good workout program, things will go even faster. Read on for more advice on finding the best exercises for you.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.In this article we'll take a close look at the bent-over row using a barbell.MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboidsPREPARATIONGrasp the bar with a closed, pronated grip.Grip should be slightly wider than shoulder width.STARTING POSITIONAdopt a shoulder width stance with knees slightly flexed.Flex the torso forward so that it is not quite parallel to the floor.Make sure the back remains straight.Look to a point just ahead of the feet.Let the bar hang with the arms fully extended.This is the starting point for all repetitions.UPWARD MOVEMENTPull the bar up towards the lower chest.Point the elbows up.Keep the torso rigid, back flat and knees slightly flexed.Touch the bar to the chest in one smooth movement.DOWNWARD MOVEMENTLet the elbows slowly extend back to the beginning position.Keep the torso and knees in the same position.Repeat or finish set.

TIP: As you can tell by reading this, there's a lot of stuff to know when you're deciding whether or not to use this approach. In the meantime, be careful choosing which foods you eat, determine how much fat is in a serving portion, and balance your body's nutritional requirements so as to maximize fat reduction over total weight loss.

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

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