Arnold’s Elevated Bent Over Rows During Shoot for ‘Pumping Iron’

The Classic Bodybuilding Film That Still Inspires Gym Gains

The critically acclaimed documentary film Pumping Iron (1977) remains one of the greatest ever films to cover the bodybuilding genre, even after almost 50 years. This passion project, starring The Terminator star Arnold Schwarzenegger, still holds up as a masterpiece for anyone looking to make gym gains. One of the many moves that Schwarzenegger broke out while filming the movie was the elevated bent over row. Here’s why you should incorporate Arnold’s elevated bent over rows into your workout routine.

The Traditional Bent Over Row: A Back-Building Exercise

The traditional bent over row is a compound exercise that targets multiple areas of the back, including the upper and lower back, lats, shoulders, biceps, and grip strength. To execute the exercise, stand over a barbell or dumbbells with both feet under the weight. Bend over at the hip to grip the weight, lifting it up to around knee height. From there, pull the weight up towards the sternum before lowering it back down to the knee and repeating.

Benefits of the Bent Over Barbell Row

This exercise is perfect for sculpting a V-shaped back, building the latissimus dorsi, rhomboids, trapezius, and erector spinae. When performed with proper form, it also improves posture and overall endurance in the back. Having a stronger back reduces the risk of injury, allowing you to lift heavier weights and make better progress in your workouts. Additionally, a stronger back helps maintain control during other lifts like squats and deadlifts.

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Arnold Schwarzenegger’s Elevated Bent Over Barbell Rows

Schwarzenegger’s variation of the bent over row, featured on the Arnold Sports Instagram account, involves standing on a wooden plank and lifting the barbell from a starting position where the bottom of the weight plates are just underneath his feet. He raises the bar all the way towards his naval, requiring a greater stretch and putting more load on the lats. Remember to contract your muscles at the top of the lift.

Bent Over Barbell Row Guide and Tips

Before starting your workout, warm up with some light cardio and dynamic stretching. Choose a weight that allows you to complete the desired number of reps with proper form. For hypertrophy and muscle mass, aim for 3-5 sets of 12 reps, building up the weight as you feel comfortable and working towards failure. You can also add time under tension by pausing for three seconds at the top of the lift. For strength, reduce the reps and increase the sets, staying heavy throughout.

Proper form is crucial, so make sure to maintain a consistent tempo and avoid swinging the weight. Start with a weight that allows you to complete the desired number of reps with proper form, and gradually increase the weight as you build strength.

Conclusion

Incorporating Arnold’s elevated bent over rows into your workout routine can help you build a stronger back, improve your posture, and reduce your risk of injury. With proper form and a consistent tempo, you can add this exercise to your routine and make significant gains in your overall fitness journey.

FAQs

Q: What is the traditional bent over row exercise?
A: The traditional bent over row is a compound exercise that targets multiple areas of the back, including the upper and lower back, lats, shoulders, biceps, and grip strength.

Q: What are the benefits of the bent over barbell row?
A: This exercise is perfect for sculpting a V-shaped back, building the latissimus dorsi, rhomboids, trapezius, and erector spinae. It also improves posture and overall endurance in the back, reducing the risk of injury and helping maintain control during other lifts.

Q: How do I perform Arnold’s elevated bent over barbell rows?
A: Stand on a wooden plank and lift the barbell from a starting position where the bottom of the weight plates are just underneath your feet. Raise the bar all the way towards your naval, requiring a greater stretch and putting more load on the lats. Remember to contract your muscles at the top of the lift.

Q: What are some tips for performing the bent over barbell row?
A: Start with a weight that allows you to complete the desired number of reps with proper form, and gradually increase the weight as you build strength. Use a consistent tempo and avoid swinging the weight, and consider adding time under tension by pausing for three seconds at the top of the lift.