Barbell Bent Over Row overview
The Barbell Bent Over Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. This movement is effective for building strength, muscle mass, and improving posture by emphasizing the development of the muscles responsible for scapular retraction. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Barbell Bent Over Row in your strength training routine.
The Barbell Bent Over Row primarily targets the upper back muscles, including the lats and rhomboids.
Barbell Bent Over Row – how to perform
- Step 1: Stand with your feet hip-width apart, toes pointing forward, and grip a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Step 2: Hinge at the hips, keeping your back straight and chest up, until your torso is almost parallel to the ground.
- Step 3: Ensure your knees are slightly bent, and your back maintains a neutral position.
- Step 4: Pull the barbell towards your lower chest by retracting your shoulder blades, keeping your elbows close to your body.
- Step 5: Lower the barbell back to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a flat back and neutral spine throughout the movement.
- Keep your shoulders down and away from your ears to engage the lats effectively.
- Control the descent of the barbell to maximize muscle engagement.
- Use a weight that allows you to maintain proper form.
Variations
- Underhand Grip Barbell Row (Yates Row): Utilize a supinated (underhand) grip for a different angle of engagement.
- Pendlay Row: Lift the barbell from the ground between each repetition, starting from a dead stop.
- T-Bar Row: Use a T-bar row machine or landmine attachment for a different type of resistance.
- Single-Arm Dumbbell Row: Isolate each side of the back independently for balanced development.
- Inverted Row: Perform the exercise using a bar or suspension trainer, focusing on bodyweight resistance.