How To: Barbell Bent-Over RowYouTube↗  IA↗(long shot)
Howto & Style  2.4M views 9.9K likes 392 dislikes   07 Apr 2012
ScottHermanFitness 2.8M subscribers United States YouTube↗


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Vietnamese Thiện Đặng
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What's going on Nation? and welcome to the barbell bent over row now
¿Qué está pasando en la Nación? y bienvenidos a la barra inclinada sobre la fila ahora
If you've never done this exercise before I want you to click on this video first
Si nunca has hecho este ejercicio antes, quiero que primero hagas clic en este video.
it's gonna explain to you proper form so you don't hurt yourself or do this exercise wrong.
Le explicará la forma adecuada para que no se lastime o haga mal este ejercicio.
Now the barbell bent over row is a
Ahora la barra inclinada sobre la fila es una
great exercise that it's not just for making your back strong you hit a lot of the
un gran ejercicio que no es solo para hacer que tu espalda sea fuerte te golpeas mucho
muscles throughout your shoulders as well
músculos a lo largo de tus hombros también
The primary movers throughout this exercise are going to be lats
Los motores primarios a lo largo de este ejercicio serán lats.
But you're also going to hit your rhomboids your traps your
Pero también vas a golpear tus rombos tus trampas tus
posterior delts, your teres major, your teres minor and infraspinatus
Deltos posteriores, su área mayor, área menor e infraespinoso.
Now the joints going to be used for this exercise are your ac joint, your shoulder joint
Ahora las articulaciones que se van a utilizar para este ejercicio son su articulación AC, su articulación del hombro.
But you're also get some scapular retraction as well.
Pero también obtienes algo de retracción escapular.
another thing we can go over while doing this exercise is the neutralizing muscles that are
Otra cosa que podemos repasar mientras hacemos este ejercicio son los músculos neutralizadores que son
being engaged to basically hold you in place
estar comprometido básicamente para mantenerte en su lugar
So you can maintain proper form while doing the exercise now what you're gonna
Así que puedes mantener la forma adecuada mientras haces el ejercicio, ahora lo que vas a hacer.
do is approach the bar apart then you're gonna stand on your feet both shoulder width apart
hacer es acercarse a la barra aparte, entonces usted va a pararse sobre sus pies con el ancho de los hombros separados
and you're going to grab the bar just outside of shoulder width
y vas a agarrar la barra justo fuera del ancho de los hombros
and you're going to bend over and you're gonna maintain a
y vas a agacharte y vas a mantener una
45 to 65 degree angle and keep a slight bend in your knees, and so you can either go from here
Ángulo de 45 a 65 grados y mantén una ligera flexión en tus rodillas, para que puedas ir desde aquí
To here okay so I approach the bar feet shoulder-width
Hasta aquí está bien, así que me acerco a la barra de pies ancho de hombros
Grabbing just outside shoulder width with my hands and now the neutralizing muscles are going to be engaged
Agarrándome justo fuera del ancho de los hombros con mis manos, y ahora los músculos neutralizantes estarán comprometidos
which are the muscles that they are keeping me in place
¿Cuáles son los músculos que me mantienen en su lugar?
so there's no jutting and there's no momentum being used to
así que no hay jutting y no hay impulso que se utiliza para
actually do the exercise it's gonna be my spinal erectors
En realidad hacer el ejercicio que va a ser mis erectores espinales
my glutes, my hamstrings, my abdominals, my abductors okay, so
mis glúteos, mis isquiotibiales, mis abdominales, mis abductores están bien, entonces
gonna get in place
va a ponerse en su lugar
And pinch my shoulder blades just a little bit maintain a neutral spine and I'm gonna pull the bar
Y pellizcar mis omóplatos solo un poco mantener una columna neutral y voy a tirar de la barra
right in towards my hips just like this, bend over a little bit more
Justo hacia mis caderas, así, agacharse un poco más.
So you see a while lat engagement as I pull the bar low
Así que ves un poco de tiempo de interacción mientras jalo la barra hacia abajo.
if I want to switch
si quiero cambiar
And I want to get more engagement more activate more muscle fibers throughout my
Y quiero conseguir más compromiso más activar más fibras musculares a lo largo de mi
traps, and I posterior delts I'm gonna pull
Trampas, y posteriores delts que voy a tirar.
A little bit higher a little bit closer to my sternum, so I'm gonna demonstrate that right now
Un poco más alto, un poco más cerca de mi esternón, así que voy a demostrarlo ahora mismo
so you see more traps more posterior delt and
para que veas más trampas más delta posterior y
The biggest thing you guys should have noticed during this exercise was there was none of this going on
Lo más importante que deberían haber notado durante este ejercicio fue que no sucedió nada de esto.
It was just straight up moving my arms up and down
Fue solo hacia arriba moviendo mis brazos arriba y abajo
So that's how you do barbell bent over row. Hope you guys enjoyed this demonstration video and as always
Así es como haces la barra inclinada sobre la fila. Espero que hayan disfrutado este video de demostración y como siempre.
More good stuff coming soon. See you guys
Más cosas buenas que vienen pronto. Los veo amigos
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