Bent Over Row with Bar
Bent Over Row with Bar
The bent over row with a barbell is a potent exercise that targets multiple muscle groups, primarily focusing on the back. It's an excellent move for developing strength and muscular endurance in the upper body.
How to do Bent Over Row with Bar
- Starting Position: Stand with your feet shoulder-width apart. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Bend at the Hips: Hinge forward at your hips while keeping a slight bend in your knees. Lean forward until your torso is almost parallel to the ground. Let the barbell hang at arm’s length.
- Row the Bar: Pull the bar up towards your lower chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the Barbell: Slowly lower the bar back to the starting position with control, extending your arms fully.
Form Tips
- Keep Your Back Straight: Maintain a flat back throughout the exercise to avoid strain on the lower back.
- Controlled Movement: Avoid jerking or swinging the barbell. The motion should be controlled and deliberate.
- Neck Alignment: Keep your neck in a neutral position, aligned with your spine.
- Avoid Lifting Too Heavy: Using a weight that's too heavy can compromise form. Start with a lighter weight and focus on technique.
Primary Muscles Targeted
- Upper Back (Trapezius and Rhomboids): These muscles are engaged as you pull the barbell towards your chest.
- Lats (Latissimus Dorsi): The primary muscle group worked, especially when pulling the elbows close to the body.
- Rear Deltoids: The posterior part of the shoulder is worked during the pulling phase.
Secondary Muscles Targeted
- Biceps: Engaged in the pulling motion of the exercise.
- Forearms: Used for gripping the barbell.
- Lower Back (Erector Spinae): These muscles help to maintain a neutral spine throughout the movement.
- Core Muscles: The abdominals and obliques are engaged to stabilize your body during the row.
