barbell rows FTW!!!:D
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
I felt really awkward with back position with BB rows for a while, then I changed my position a bit. I did this by keeping my chest out and my butt out as well, sort of like you would with a squat. And keep your chin up as well. Once you bring your head down, your spine will round in a harmful manner.
Well, I do it whit a 60-70 degree angle. Dorian Yates says that 70 is good!
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You don't need to bend over 45 degrees to perform a row. I personally think 70 degrees is great. It takes stress of the lower back and puts your lats in a stronger mechanical way, thus you can use more weight. More weight in the desired rep range means more fibres are being fired off.
I agree that 70 degrees will put less stress on the lower back and is great for the upper back. But it sucks in terms of where most people are actually weak, the middle and lower traps, which is where shoulder problems are derived.
Why not do a supported/prone row? All the benefits none of the negatives.