Barbell bent over rows - 45 or 90 degrees?

[nobbi]

I am confused about barbell bent over rows. What is the correct position, because I find two versions in different books and on the internet.

 

Bent over 45 or 90 degrees?

[xCx]

90 degrees and the bar starts & ends on the floor on each rep

[xjohanx]

I think the angle degree should be adjusted to suit each individual. Correct me if I'm wrong but I'm pretty sure the back should be straight, not arched, and not everyone can go down to a 90 degree angle without arching their back.

[Marcina]

I got at about 45 degrees. You can always lay forward on a bench adjusted so the seat has you at a 45 degree angle. Or even lie face down on a regular bench.

 

Edit: Unless you have really long arms, the latter won't work

[xphilx]

90 degrees and the bar starts & ends on the floor on each rep

 

that exercise is called pendlay rows.

 

i agree with johan that you have to find out yourself in what angle you want to do the bb rows. it also depends on which muscles you want to hit mainly. the more upright you're staying the more you hit the trapezius, the more you bent over the more the lats are involved.

[xjohanx]

Who cares about traps and lats, I do rows for biceps!!!!!!

[xphilx]

i switched to pull-ups cause they're working the biceps even better!

[nobbi]

Who cares about traps and lats...

I do!

 

it also depends on which muscles you want to hit mainly. the more upright you're staying the more you hit the trapezius, the more you bent over the more the lats are involved.

That's an usefull answer. Thanks dude.

 

i switched to pull-ups cause they're working the biceps even better!

So did I. Close grip pull-ups seem to be the best biceps work out.

[sydneyvegan]

I definitely prefer the 90 Degree Version. It's more old school, but I find it easier on my back and much easier to keep my form.

It will help you deadlifts a lot as well.

[joelk]

They're both different exercises so I would do both, maybe alternating each workout. For what it's worth I prefer to do the 45 degree version with supinated grip, like a Yates row.

[VeganEssentials]

One more for the "do both types" vote.

 

One will feel very different from the other, just like a wide grip row will feel different from one done narrow grip since it will hit your back differently. Of course, if one type causes discomfort in a bad way, stick to whichever one feels best, but if you can do them both ways, go for it!

[Octopussoir]

Also switch your grip. One set underhand and one set overhand with each weight.

 

Get a weighted vest and then-- thats whats up on pullups!!!!

[Ruz]

I've recently swopped over to one arm bent rows which allows me to get down lower as I can rest a knee and a hand on a bench!

I like them more, it allows me to focus more on the muscles being worked and elect heavier weights. I also find it a lot kinder on my wrists. Using a straight bar hurts my wrists if I add much weight.

Additionally, I also find it makes it easier for me to tense the muscle more at the top as it gives me a longer range of movement and makes it safe to do a slow negative, which using a bar doesn't really.