Arnold’s Elevated Bent Over Rows Filming ‘Pumping Iron’

The critically acclaimed Pumping Iron (1977) remains a standout film in the bodybuilding genre. Nearly 50 years later, it continues to inspire those aiming to make gym gains. One memorable move showcased by Arnold Schwarzenegger, the star of the film, is the elevated bent over row. Here’s why incorporating this exercise into your routine can be highly beneficial.

The traditional bent over row, executed with a barbell or dumbbells, targets the upper and lower back, lats, shoulders, and biceps, while also enhancing grip strength. To perform this exercise, stand over the barbell or dumbbells with both feet positioned under the weight. Bend at the hips to grip the weight and lift it to knee height. The movement involves pulling the weight from the knee towards the sternum, then lowering it back to the knee and repeating the process.

This exercise is perfect for sculpting a V-shaped back, as it builds the latissimus dorsi, rhomboids, trapezius, and erector spinae. Practicing the bent over row with proper form improves posture and enhances endurance in the back. A stronger back not only aids in better progress with other lifts such as squats and deadlifts but also reduces the risk of injury, allowing for extended gym sessions, just like Arnold himself.

Arnold’s variation on the bent over row included an elevated position by standing on a wooden plank. Unlike the traditional row, the bottom of the weight plates started just underneath his feet. From this base, Schwarzenegger raised the bar towards his navel and repeated the motion. This method requires a greater stretch and puts more load on the lats. Remember to contract your muscles at the top of the lift for maximum efficiency.

Warming up before any back exercise is essential to avoid injury and prime the muscles. Arnold’s demonstration featured a weight that wasn’t considered heavy for him, highlighting the importance of a good warm-up. The working weight you choose after warming up depends on your primary goal.

For hypertrophy and muscle mass, aim for 3-5 sets of 12 reps, gradually increasing the weight as you feel comfortable. You can enhance muscle growth by pausing for three seconds at the top of each lift. If your goal is to build strength, opt for heavier weights, fewer reps, and more sets. Regardless of your goal, maintaining proper form throughout the exercise is crucial.

Arnold Schwarzenegger’s elevated bent over row offers a unique take on a traditional exercise, providing an excellent way to enhance your back workout. With benefits ranging from improved posture to reduced injury risk, this variation can help elevate your fitness routine.

Source: Arnold Sports