Posted: 3/14/2009 7:53:08 PM EDT
| I'm not sure I'm doing them right. I looked at several online guides, but I feel I'm doing most of the effort with my arm, not my back. Is that how its supposed to feel? |
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There's a lot of ways to do them I suppose, but the kind that puts you parallel to the ground and allows you to row explosively is probably the only kind that would be giving you trouble. I also think they're one of the hardest lifts to get right; you need a lot of hip flexibility to make an ideal base out of your lower half and still be able to get your back parallel to the ground. This site has two variations of rows with excellent write-ups. The biggest trick to doing it well is getting the right starting position. Your feet need to be far enough apart so your quads aren't jammed into your gut when you lean over (heels under first rings on bar for me). The bar should be over the middle of your foot and a "vertical shins" cue is a good way to get your hips waaay back when you squat down to get set up. I take a grip with pinkies on the middle set of rings. Your whole body will be pretty low to the ground with a nice flat back. Set your back, take the slack out of your elbows, and accelerate the bar off the ground by opening your hips a few inches. Then yank the bar toward your lower chest. With a solid set-up, the acceleration should feel somewhat effortless. http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/ |
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The back is a rather complex muscle group; it could be a lot of things.
I would try varying: back angle amount of weight/rep range angle arm is extended from body wrist rotation- is your arm getting tired because you're rotating the bell? Try pre exhausting your lats. Pullovers. Stand in front of a tricep pushdown cable, and pull the attachment to your waist with your arms straight. One arm rows are a GREAT movement. Don't stop. Just because your arm is failing before your back, doesn't mean you're not getting a good back workout. |