How to do the X3 Bent Row
Learn how to perform the resistance band bent-over row exercise with the X3 Bar. The X3 Bent Row movement targets the lats and the biceps.
So the bent row, is primarily for the latissimus dorsi, which is this muscle
right here. Runs the course or sort of side of your back. Covers all the way
into the ribcage. And, the posterior deltoid. Now, there is some bicep work, but
not nearly the bicep work that is the actual bicep curl. So, if you’re worried
about growing your biceps too much, which some women are, most likely, to be
worried about that, don’t worry about that with this movement. This is a
multi-joint movement. So, just really wanna focus on feeling it in your back,
but you also want to keep a neutral spine. You don’t want to be hunched over.
You want to keep a very flat back. So, not overly arched, not hunched, but flat
back. So if somebody looks at you from the side, your back kinda looks like a
straight line at an angle. They call it neutral spine. And then you want to go
through slow and controlled movements with each repetition. One thing that is
very unique about this, and I go over it in great detail in the book,
“Weightlifting is a Waste of Time,” is that you will go to complete fatigue with
many more partial repetitions, over all other movements in . And the reason is,
the strength curve, with a rowing type movement, your power position is not at
the top, as you would suspect. It’s in the middle. And it’s because, the biceps
and the latissimus dorsi have curves that kind of cross each other. And, it just
happens to be that the power position, is kind of in the middle of the movement,
as opposed to the top. So, what you do, is you might do 15 movements that you
get you all the way to the top, and then the rest of the repetitions will be
partials, but there will be a lot of them. So instead of two or three, like
there may be with other movements, you might have six or seven, by comparison.
For the bent row, make sure the band is doubled underneath the ground plate, in
line with the midfoot. So, when you stand on the plate, the band is running near
the middle of your foot. You want to grab the bar with the hands supinated, that
means pointing outward, to perform this movement. As always, you’re gonna stay
focused on slow and controlled repetitions, two seconds up, two seconds down.
The strongest range of motion in this movement, is unlike the other movements.
The bent row is very unique. So it is the middle that is the most powerful part
of this movement. So, the way we handle this, is you want to do 15 to 40 full
range repetitions, but instead of having four or five partial repetitions, as
with most other exercises, you may have another 10 to 15 partial repetitions in
this mid range of motion, because you still have so much power left in that
position, as it is actually the strongest. We still are taking all ranges of
motion to complete fatigue. It’s just the ratio of complete to partial
repetitions is different with this movement in particular. There’s even a
chapter in the book, “Weightlifting is a Waste of Time,” on this specific