The Bent-Over Barbell Row with Betina Gozo | Good Form | Nike
Pulling the weight up to your belly as you row targets your mid-back muscles—the lats, rhomboids, and lower traps. The bent-over position forces your abs to engage to keep you from falling forward, while the pulling motion recruits your biceps. You’ll need a barbell — and these pro tips from Nike Master Trainer Betina Gozo. 1. With a barbell on the floor, stand with your feet hip-width apart and under the bar. 2. Hinge forward to grab the bar with an overhand grip just outside of your legs. 3. Shift your hips back and down until they’re below shoulder height. 4. With a neutral head and spine, pull your shoulders back and down, lift your chest, and brace your abs. 5. Drill your feet into the floor as you pull the weight up to just below your knees, to start. 6. With your hips high and torso nearly parallel to the floor, pull the bar up to your belly with elbows tight to your sides, squeezing your shoulder blades together at the top. 7. Extend your arms to return to starting position. That’s 1 rep. Repeat. Subscribe to our channel! http://youtube.com/nike Nike strives to bring innovation and inspiration to every athlete* in the world. (* If you have a body, you are an athlete.) Our mission is what drives us to do everything possible to expand human potential. We do that by creating groundbreaking sport innovations, by making our products more sustainably, by building a creative and diverse global team and by making a positive impact in communities where we live and work. Shop Nike https://ift.tt/31s17Oi Download Nike App https://ift.tt/374kTR4 Download SNKRS App https://ift.tt/3708eyJ Download Nike Training Club App https://ift.tt/2S0Bv83 Download Nike Run Club App https://ift.tt/2GV5wQo Follow Nike on Instagram https://ift.tt/RBvb1a Follow Nike on Twitter http://twitter.com/nike Follow Nike on Facebook https://ift.tt/1g1lyWb
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Pulling the weight up to your belly as you row targets your mid-back muscles—the lats, rhomboids, and lower traps. The bent-over position forces your abs to engage to keep you from falling forward, while the pulling motion recruits your biceps. You’ll need a barbell — and these pro tips from Nike Master Trainer Betina Gozo. 1. With a barbell on the floor, stand with your feet hip-width apart and under the bar. 2. Hinge forward to grab the bar with an overhand grip just outside of your legs. 3. Shift your hips back and down until they’re below shoulder height. 4. With a neutral head and spine, pull your shoulders back and down, lift your chest, and brace your abs. 5. Drill your feet into the floor as you pull the weight up to just below your knees, to start. 6. With your hips high and torso nearly parallel to the floor, pull the bar up to your belly with elbows tight to your sides, squeezing your shoulder blades together at the top. 7. Extend your arms to return to starting position. That’s 1 rep. Repeat. Subscribe to our channel! http://youtube.com/nike Nike strives to bring innovation and inspiration to every athlete* in the world. (* If you have a body, you are an athlete.) Our mission is what drives us to do everything possible to expand human potential. We do that by creating groundbreaking sport innovations, by making our products more sustainably, by building a creative and diverse global team and by making a positive impact in communities where we live and work. Shop Nike https://ift.tt/31s17Oi Download Nike App https://ift.tt/374kTR4 Download SNKRS App https://ift.tt/3708eyJ Download Nike Training Club App https://ift.tt/2S0Bv83 Download Nike Run Club App https://ift.tt/2GV5wQo Follow Nike on Instagram https://ift.tt/RBvb1a Follow Nike on Twitter http://twitter.com/nike Follow Nike on Facebook https://ift.tt/1g1lyWb
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