Barbell Bent Over Row
Barbell Bent Over Row
The Barbell Bent Over Row is a powerful compound exercise that targets the muscles in the upper back, providing a significant challenge to both your strength and technique. This exercise is key for developing back thickness and strength.
How to do Barbell Bent Over Row
- Starting Position: Stand with your feet shoulder-width apart and knees slightly bent. Hold a barbell with an overhand grip, hands a bit wider than shoulder-width apart.
- Hinge at the Hips: Bend at your hips and knees, leaning your torso forward until it's almost parallel to the floor. Let the barbell hang at arm’s length.
- Row the Barbell: Pull the barbell up towards your lower ribs, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the Barbell: Slowly lower the barbell back to the starting position, fully extending your arms.
Form Tips
- Maintain a Neutral Spine: Ensure your back is straight throughout the exercise to avoid strain.
- Controlled Movement: Avoid jerking or using momentum to lift the barbell. Focus on engaging your back muscles.
- Elbow Path: Keep your elbows close to your sides to enhance the activation of the lat muscles.
- Avoid Overlifting: The bar should come to your lower ribs, not your chest, to keep the focus on your back muscles.
Primary Muscles Targeted
- Upper Back (Trapezius and Rhomboids): These muscles are engaged as you pull the barbell towards your body.
- Lats (Latissimus Dorsi): The primary muscle group worked in the pulling motion.
- Rear Deltoids: Activated as you pull the bar towards your lower ribs.
Secondary Muscles Targeted
- Biceps: Engaged during the rowing phase of the exercise.
- Forearms: Worked due to gripping the barbell.
- Lower Back (Erector Spinae): Stabilizes the body during the lift.
