Exercise Library
Straight-Arm Bent Row
Hold the bar with a snatch-width grip, brace your trunk, and hinge forward at the hips with a slight knee bend to bring your trunk close to horizontal, letting the bar hang straight down.
Keeping the arms straight, pull the bar back and up into the body, then lower again under control to the hanging position.
Notes
The straight-arm bent row can be performed strictly with a controlled tempo, or with a little body English to help move more weight all the way up; however, be cautious of overloading to the point of getting minimal work at the top where the difficulty is greatest because of excessive momentum. The angle of the trunk can also be varied depending on the desired effect, from horizontal to closer to 45-degrees—the higher the angle, the more heavily it can be loaded, but the smaller the range of motion. The snatch grip is simply a way to allow the bar to move into the body without hitting the legs as it would with a narrower grip.
Purpose
The straight-arm bent row is a simple exercise to strengthen primarily the lats’ ability to pull the bar toward the body as they need to do during the pulls of the snatch and clean to maintain bar proximity.
Programming
Sets of 10-15 reps are usually appropriate, but 6-10 can be used if heavier loading is desired.
Variations
A pause can be added to the top of the motion, although a genuine pause will only be possible with either very light weights, or a more upright posture. A clean grip can also be used, but this will limit the range of motion because the bar will contact the legs early.
Keeping the arms straight, pull the bar back and up into the body, then lower again under control to the hanging position.
Notes
The straight-arm bent row can be performed strictly with a controlled tempo, or with a little body English to help move more weight all the way up; however, be cautious of overloading to the point of getting minimal work at the top where the difficulty is greatest because of excessive momentum. The angle of the trunk can also be varied depending on the desired effect, from horizontal to closer to 45-degrees—the higher the angle, the more heavily it can be loaded, but the smaller the range of motion. The snatch grip is simply a way to allow the bar to move into the body without hitting the legs as it would with a narrower grip.
Purpose
The straight-arm bent row is a simple exercise to strengthen primarily the lats’ ability to pull the bar toward the body as they need to do during the pulls of the snatch and clean to maintain bar proximity.
Programming
Sets of 10-15 reps are usually appropriate, but 6-10 can be used if heavier loading is desired.
Variations
A pause can be added to the top of the motion, although a genuine pause will only be possible with either very light weights, or a more upright posture. A clean grip can also be used, but this will limit the range of motion because the bar will contact the legs early.
