Barbell Bent Over Row

STRENGTH

How to Do

How to Do Barbell Bent Over Row

The barbell bent over the row should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the barbell bent over the row.

Beginning

Beginning Bent Over Barbell Row

1. With your palms down, grab the bar about wider than shoulder width apart and hang it with your arms straight.

2. To row the weight up until it meets your sternum, brace your core and squeeze your shoulders together, then slowly drop it back down.

Movement

Bent Over Barbell Row Movement

1. Stand directly in front of the barbell with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Tighten your abdominals to support your back and spine.

2. Bend your knees slightly and fold at the hips so that your body is between 45 to 60 degrees to the ground and take an overhand grip (i.e. palms facing the ground) on the bar, with your hands slightly wider than shoulder-width apart.

3. Pull your shoulder blades back and down then pull the barbell toward your chest. You'll feel your shoulder blades draw closer together at the top of the movement. Concentrate not on pulling with your arms, but on rowing and lifting the bar with your back muscles.

4. Slowly lower the bar until your arms are fully extended, then repeat for the required number of repetitions.

5. Make sure that you don't arch or round your back at any time during the exercise. Avoid the temptation to bring your head up. Instead keep your head aligned with your neck and spine. Looking down at the ground will help.

Benefits

Bent Over Barbell Row Benefits

This exercise can be performed at home or in the gym.

This exercise will strengthen the muscles in your back.

AS FEATURED IN

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