Bent Over Barbell Row
Bent Over Barbell Row
The bent over barbell row is a fundamental strength-building exercise that effectively targets the muscles of the upper and middle back. This exercise not only helps in building a strong back but also aids in improving overall posture and upper body strength.
How to do Bent Over Barbell Row
- Start with Proper Stance: Stand with your feet shoulder-width apart, knees slightly bent. Hold a barbell with an overhand grip, hands a bit wider than shoulder-width.
- Hinge at the Hips: Bend forward at your hips, keeping your back straight. Continue bending until your torso is about parallel to the floor. The barbell should hang directly in front of you.
- Row the Weight: Pull the barbell upwards towards your lower chest or upper abdomen, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
- Controlled Descent: Lower the barbell slowly back to the starting position, fully extending your arms.
Form Tips
- Maintain a Neutral Spine: Avoid rounding your back. Keep your spine in a neutral position throughout the exercise.
- Elbow Movement: Your elbows should go straight back, not out to the sides.
- Avoid Momentum: Focus on using your back muscles to lift the weight, rather than swinging or using momentum.
- Head and Neck Position: Keep your neck in line with your spine; avoid looking up or tucking your chin excessively.
Primary Muscles Targeted
- Latissimus Dorsi (Lats): The primary muscle group worked, especially when pulling the elbows close to your sides.
- Middle and Upper Back (Trapezius and Rhomboids): Engaged as you squeeze your shoulder blades together.
- Rear Deltoids: Involved in the rowing motion, especially as you pull the bar towards your chest.
Secondary Muscles Targeted
- Biceps: Active during the pulling phase.
- Forearms: Used for maintaining a firm grip on the barbell.
- Lower Back (Erector Spinae): Works to keep your spine neutral and stable during the exercise.
- Core: The abdominal and oblique muscles are engaged to stabilize your body throughout the movement.
