Griff musst Du am Besten beides mal ausprobieren.
Hier mal eine Beschreibung von Dave Draper, die Ich ganz gut finde, vielleicht macht es das etwas deutlicher
BENT-OVER BARBELL ROW
Bent-over rows are a comprehensive exercise like squats, deadlifts
and standing military presses. The thing is, they’re the toughest, meanest
and most demanding upper body movement. They work large and
specific muscles (full back) yet engage the whole system fingers to toes,
in their execution. Therefore, systemic growth—whole body growth—is
accomplished, along with deep fatigue and an accentuated need for
recovery.
Rows are a power exercise and are most effective when performed
with heavy weight. The movement is basic, and takes practice and
conditioning over months to allow you to perform safely with body
thrusts that recruit the muscle mass. The bent torso acts as a lever under
the resistance of the bar. The lower back (the spinal vertebrae supported
by the erectors) provides the fulcrum and bears an extraordinary load.
Be careful.
To protect my lower back, I assume a relatively close standing
position, bend over with my ribcage somewhat supported by my thighs;
my back’s flat and my eyes are focused somewhere ten feet before me to
position my head correctly. I grab the bar over-grip some six inches from
the collars of an Olympic bar. Settling in, major focus on grip and body
position as I breathe deeply three or four times in preparation, I pull the
bar tightly to the mid-chest. I lower it deliberately to the starting
position, the plates just short of or tapping the floor, up again with
muscle power, down again with negative focus.
Pull the bar to the chest at a medium speed; to the high chest works
upper back, to mid-chest works mid-back, low pull toward gut works
low back. Find your favorite target or vary as needed.
Build your muscle and might over an extended period with minor
weight increments and solid, well-formed reps. Small thrusts are okay,
but will take their toll on the low back which bears the extreme load of
the highly stressed pivot point. Let the lumbar and erectors build in
power as you slowly progress.
BENT-OVER REVERSE GRIP BARBELL ROW
Lower lat sweep is accomplished with this unique and compact
movement. Performed close-grip with a bent bar, pull the bar tight to
the waist, arching the back to engage your full low back, low lat muscle
mechanics. Moderate weight allows the safest and surest articulation of
this form-demanding movement. Sets of six to eight match the demand.
![[img3]](/styles/smilies/13.gif "laugh [img3]")
Danke dir nochmal!
