Bentover rows are a basic, yet ideal way to get a thicker back. Jeff Cavaliere explains a way to do them that minimizes the wink link of the biceps.

Bentover Rows Video by Jeff Cavaliere

Here’s an exercise which makes use of the Athlean ElastX band on a pretty common exercise for better results. These great training bands can be bought from AthleanX.com.

We’ll be using the band here in a whole new way that we haven’t done before. So far we’ve used the bands to assist us with body weight stuff that are difficult to do like one arm pull-ups, one arm push ups, etc. You’ll find that this is a new way to do things. They are great for the bent over rows barbell exercise.

On a squat rack, with a barbell on the floor carrying weight that you would normally do on a bent over row, put the bands around either side of the barbell then secure the other end to the top ar on the squat rack. Be sure to have equal distances to the side of the barbell with regards to where you wrap the band. The way you do the bent over barbell row – the king of back exercises will greatly be benefitted by adding these bands. The bent over barbell row is one of those exercises which requires some effort getting used to because your form will ultimately dictate how much you can get from this – including avoiding injury. The lower back is commonly injured because many people always have bad form and posture. Imagine that your just right about to start your set of bent over rows. The trickiest part of the exercise is really at the beginning – when you hoist the weight up to starting position. This is where the bands will play a huge role – helping you get that thing off the ground safely, without jerking or bad form. The bands actually stop assisting you in the motion as you do the actual reps, which are higher than the initial starting movement. This is great because you can still get a lot from the usual movement of the bent over row, this time at a higher elevation and therefore little or no help from the bands. These kinds of situations involving form and getting to starting position are where these bands really do you great.

Now let’s get to the specifics of the exercise. Set your back straight with only a very slight arc to it, your core tight. Keep your back straight as you slowly bend straight downwards and grab the bar, bending your knees and hips only slightly. Allow the band to assist your movement as you lift it slowly up. Assume the starting position of your usual bent over row, stopping there for a short while to double check your form and posture before proceeding with the first rep. The weight could possibly slightly bounce when you set it down after your set, but this won’t be strong enough to make weights bounce up too high. This slight bounce is actually the same force that gives you that slight assistance when you lifted the bar up at the start of your set. What this allows is that you can concentrate on your form and posture during the actual rows, as opposed to being distracted or derailed by the movement of hoisting the weight to your starting position.

AthleanX is definitely worth it for you to try or explore. This program is specifically designed to get you the athletic, fit, ripped and great-looking body within just a period of 3 months. Just go grab it forom AthleanX.com. If you want to expand and improve on what AthleanX can offer, then you can start getting creative with these bands. The assistance movement like what we just discussed is what the thinner black bands are fore. For cases where you need to support your body weight, there’s also the thicker red bands that are available…these are great for bentover rows.