One of the best exercises we can do is the Bent Over Row. Whether we do a dumbbell row, a kettle bell row or a barbell row, it is important that we follow the correct protocol in order to get the maximum benefit out of this move. The bent over row helps us develop a strong back. We use our back muscles continuously and extensively.  I bring this up because so many people do not know how to do this exercise correctly! I see it all the time. Their back is round, the shoulders are tight and raised to the ears, and I can go on. 

Almost everything we do through the day involves engaging your back muscles, that is your Latissimus Dorsi, Teres Major, Teres Minor, Trapezius and Erector Spinae and Rhomboids. Those who sit at a desk or in front of a computer for a prolonged period of time can benefit from this exercise, as it counteracts the effects of sitting, allowing the shoulders to protract, and letting the spine curve forward.  Older folks can benefit from keeping these muscles strong, it keeps their spine neutral and doesn't allow them to develop a rounded back.

Most people are very eager to get the exercise started, and neglect to position themselves correctly. What we usually see is individuals with a very rounded spine (back) leaning or "hunching over" while pulling the equipment up, towards their chest area. A round back does not allow for scapular retraction, not allowing the person to engage the lats.  Here is a good way to do it. Stand with your feet hip width apart and:

1- keep the shoulders down, away from the ears, the shoulder blades squeezed     together, 
2- the chest forward as you hinge from the waist.
3- a slight bend of the knees and 
4- keep the abdominals contracted. 
5- pull the weight towards your body, waist
6- squeeze the lat muscles, hold for 2 sec, and release
7- bring the weight back towards the floor

By having a flat, neutral spine, we are allowing the shoulder blades to move, squeeze together and so engaging the lats and rhomboids.

Here is an example of how not to set up for a bent over row:


Notice the arch in the back. This position does not allow for the proper contraction of the lats and rhomboids, and therefore puts pressure on the lower back.

This movement involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region. the area around the scapula. It also acts as a core stabilization exercise through anti-rotations and anti-flexion. In other words, the row involves bringing your shoulder blades together and down at the start of the exercise. It also helps stabilize the spine as the core is utilized to prevent the hips from shifting from side to side. Once the spine is neutral, there should be a hinge from the waist, arms are now straight down towards the floor, elbows are kept tight to the body and waistline.

Here is an example of a bent over row ready to be performed properly:

 And here is how the movement should end:

The National Academy of Sports Medicine's OPT Model, suggests that when performing a row, initiate the movement by retracting and depressing the shoulder blades (scapulae). Do not allow the shoulders to elevate. 

I always say, try to have a long neck, bring your shoulders back and down. Pretend there's a pencil in between your shoulder blades. You want to try and squeeze the pencil with your shoulder blades, hold that imaginary pencil for the duration of the exercise and you should be able to hold the position properly.

This exercise can be done standing or sitting. As long as the elbows are kept tight toward the waistline, and the weight is being brought to the waist. Now focus, focus, focus. Think about the muscle you are trying to affect, feel the contraction in every repetition. Allow your neurological system, the electrical signal that is sent from the brain, to the muscle, telling it to contract, to reach its destination. 

Try doing 5 sets of 10 reps using a moderate weight.

Next time "back" is on the agenda you are sure to have great form. Think of us. Let this be one of Your Fitness Fixes.