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Barbell Bent-Over Row
Beginner - Strength - Compound
Targeted Muscle Group
Back
Recommended Equipment
Barbell
How to do it
The barbell bent-over row is a great exercise for building strength and mass in the back muscles, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids, as well as the biceps. Here's a step-by-step guide on how to perform this exercise correctly:
Setup:
Load the barbell with an appropriate amount of weight for your fitness level. Stand with your feet shoulder-width apart, the barbell in front of you on the floor.
Grasping the Barbell:
Bend at your hips and knees, and grasp the barbell with a grip slightly wider than shoulder-width apart. You can use either an overhand (pronated) grip or an underhand (supinated) grip, depending on your preference and the specific muscles you want to target.
Starting Position:
Lift the barbell to your shins, then stand up, keeping your back straight. Bend at your hips until your torso is almost parallel to the floor. Keep a slight bend in your knees. Your back should be straight, chest up, and head in line with your spine. Your arms should be fully extended, hanging straight down from your shoulders, holding the barbell.
The Rowing Motion:
Engage your core and back muscles. Exhale as you pull the barbell towards your lower ribcage or upper abdomen. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Your upper arms should be parallel to the floor at the top of the movement.
Lowering the Barbell:
Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms.
