Barbell Bent Over Row
Lonero barbell bent over row er en sammensat rygøvelse, der fokuserer på latissimus dorsi. Udført i en foroverbøjet position opbygger den tykkelse i den øvre og midterste ryg, samtidig med at den udvikler grebsstyrke og udholdenhed i lænden.
Sådan gør du
- Stå med fødderne i skulderbredde og hold en vægtstang med et overhåndsgreb, lidt bredere end skulderbredde.
- Hæng i hoften for at læne din overkrop fremad til cirka 45 grader, mens du holder ryggen ret.
- Lad vægtstangen hænge med strakte arme, og træk den derefter opad mod din nedre brystkasse.
- Pres skulderbladene sammen i toppen af bevægelsen.
- Sænk langsomt vægtstangen tilbage til udgangspositionen og gentag for det ønskede antal gentagelser.
Teknik-tips
- Hinge at the hips before bending your knees
- Keep your back flat and chest proud throughout
- Drive your elbows up toward the ceiling
- Squeeze your shoulder blades together at the top
- Keep the bar close to your shins and thighs
Vejrtrækning: Inhale as you lower the barbell back down, and exhale steadily as you row the weight up toward your chest.
Almindelige fejl
- Rounding the lower back, which places unnecessary strain on the spine instead of the back muscles.
- Using too much momentum by jerking the torso upright, which reduces the work done by your lats.
- Pulling the bar toward your waist instead of your lower chest, which shifts the focus away from the upper back.
- Looking straight ahead instead of keeping your neck neutral, which can strain your neck muscles.
Aktiverede muskler
Primære: latissimus dorsi. Sekundære: rhomboids, trapezius, biceps, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 75 s
Tab dig
3 sets × 10–12 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps, rest 90 s
Lettere, sværere og alternativer
Pas på, hvis…
- If you have lower back discomfort, ease off or choose a supported rowing variation.
- If you feel sharp joint pain during the lift, stop immediately and check with a professional.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why do I feel this exercise more in my lower back than my upper back?
This usually happens if your torso is too upright or if your lower back rounds under the load. Lighten the weight and focus on holding a solid hip hinge with a flat spine.
Should I use an overhand or underhand grip?
An overhand grip targets the upper back and lats broadly. An underhand grip shifts a bit more focus to the biceps and lower lats, but start with overhand as it is the standard for beginners.
How often can I include this exercise in my weekly routine?
For most beginners, performing this movement 1 to 2 times per week allows for plenty of recovery and strength progress.
Can I do this exercise if I do not have a barbell?
Yes, you can easily substitute dumbbells or resistance bands to perform a similar rowing pattern.