Rotational Strap Bent Over Barbell Row

If you’re looking for a unique back exercise try this bent over barbell row using the rotational strap setup as demonstrated by my awesome client Leslie Petch. I used this same concept recently on the lat pulldown and it works equally well with bent over rows. It’s actually quite deceptive as it looks fairly simple and low intensity due to the relatively lighter loads but it absolutely thrashes the upper back and lats not to mention the grip and forearms.
Although this isn’t one that you’ll load up incredibly heavy loads there are several unique benefits not only for improving movement mechanics but for stimulating functional strength and size in the upper torso. Here’s why you would use this variation.
1. The straps create a more unstable barbell. Because you’ll be gripping the hanging straps several inches or more above the height of the anchor point on the bar, this causes the bar to be more susceptible to tiling, swaying, shifting or rotating, If you begin to pull more from one arm, allow one shoulder to protract more than the other, or you use excessive momentum, these deviations will be magnified as you’ll begin to loose control of the bar. In essence you’ll be forced to use smooth, crisp, symmetrical, and precise rowing mechanics to keep this locked in.
2. This rotational strap bent over barbell rows variation absolutely crushes the grip as you’ll have to pinch the daylights out of the wrist straps to keep the handles from slipping out of your hands. If you’re in need of a rowing variation to crush your hands, grip, and forearms, this one’s tough to beat. It can also be performed with towels which works the grip even further however you won’t be able to achieve as much rotation of the shoulders which leads me to the next point.
3. This specific set up allows a very natural rotational pulling motion to occur rather than an overly fixed pronated or supinated grip. In essence you’ll be using a fully pronated grip in the bottom position and gradually rotating to a fully supinated grip as you pull into the fully contraction top position. Besides being very conducive for reinforcing proper and smooth scapulohumeral rhythm and centrated glenohumeral joint mechanics (locked in shoulder joint), the rotational movement is also very effective for stimulating significant lat activation and growth
The reason for this is that the overhand or pronated position allows a greater lat stretch while the underhand or supinated position produces a more forceful contraction in the lats at the end of the concentric row. This produces both mechanical tension and muscle damage (to a moderate degree) as well as a degree of metabolic stress and local occlusion. As a result the stimulation and muscle mind connection you’ll receive to the lat muscles will be significant to say the least even though the load will be relatively light. However, for those suffering with joint inflammation, overuse injuries, or low back pain during bent over rows, having access to a rowing exercise that allows you to use lighter therapeutic loads while simultaneously crushing the lats is always a welcome bonus
If you feel like grip strength is more of a limiting factor during these, try pre-exhausting your lats immediately prior to the pulldown using some form of kettlebell or dumbbell pullover or straight arm lat pulldown.

[@allanbruno6185]

Hi Dr. Joel! Im from Brazil, how are you? So, what is the purpose of the rotation? It´s because there are more lat stretch? Thanks!

[@dr.joelseedman]

yep, more lengthening in the stretched position and better activation in the contracted position. Should explain in the video descrpiption as well. thanks so much