Barra Row
The heaviest row there is — a hinge you hold while your back does the pulling.
Espalda, Lats, Rear DeltsBarraIntermedio
Preparación
- Hinge to ~45° (or lower), bar hanging at knee level.
- Flat back, braced core — the hinge does not move.
Cómo Hacerlo
- Row the bar to your lower ribs/upper stomach.
- Squeeze the blades together at the top.
- Lower under control without dropping the torso angle.
Respiración
Exhale rowing, inhale lowering.
Errores Comunes
- Standing up as you pull — the torso angle is sacred.
- Yanking with biceps — elbows drive back, not hands.
Consejo de Sam: Row to your belt buckle, freeze everything else.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.