Bent Over Barbell Row
The barbell bent-over row is a powerful compound exercise that helps to build strength and size in both the lower and upper back. It is an excellent way to target several muscles simultaneously, including the lats, rhomboids, and lower back. It is a popular choice of accessory exercise for powerlifters who are looking to increase their deadlift, but it can also be used to great effect in traditional upper-body strength and muscle-focused workouts.
The barbell bent-over row is a great exercise for those looking to build strength and size in their back. It is simple to learn and can be adapted to suit a variety of fitness goals and levels. To perform the exercise, start by standing with feet shoulder-width apart and a weight in your hands. Then, bend your knees slightly and hinge forward at the hips, maintaining a flat back and keeping your core engaged. Pull the bar up to your belly button, squeezing your shoulder blades together as you do so. Then, slowly lower the weight back to the starting position.
The barbell bent-over row is an effective exercise for targeting the lats, rhomboids, and lower back, as well as providing a full-body workout. It can also be used to increase grip strength, build explosive power, and improve posture. The exercise is suitable for both beginner and advanced lifters, and can be adjusted to accommodate different levels of fitness. For example, it can be performed with lighter weights and higher reps for those looking to build strength and muscle, or heavier weights and lower reps for those looking for explosive power.
The barbell bent-over row is a great exercise for anyone looking to increase strength and size in their back. It is simple to learn, can be adapted for a variety of fitness goals, and can be used by both beginner and advanced lifters. It is an effective way to target the lats, rhomboids, and lower back, as
Type:
Strength
Muscles Used:
Middle Back
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- Builds both back size and strength
- Strengthens the lats, rhomboids, spinal erectors, hamstrings, and glutes
- Teaches proper ab bracing and spinal position
- Can be loaded more heavily than other row variations
- Simple to learn and can be adapted to suit a variety of fitness goals and levels
- Can be used to increase grip strength, build explosive power, and improve posture
- Suitable for both beginner and advanced lifters, and can be adjusted to accommodate different levels of fitness
Step by Step Instructions For Bent Over Barbell Row
- Stand with feet shoulder-width apart, holding a barbell with a pronated grip (palms facing down).
- Bend your knees slightly and hinge forward at the hips, maintaining a flat back and keeping your core engaged. Your torso should be almost parallel to the floor.
- Ensure that your head is up and the barbell hangs directly in front of you, with your arms perpendicular to the floor.
- Exhale and lift the barbell towards your belly button, keeping your elbows close to your body and using your forearms to hold the weight.
- At the top contracted position, squeeze your back muscles and hold for a brief pause.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended number of repetitions.
- Caution: This exercise is not recommended for people with back problems. Consider using a Low Pulley Row instead.
- Ensure perfect form and avoid slouching the back forward to prevent back injury.
- Use an appropriate weight and prioritize proper form over heavier weights.
- Variation: You can perform the same exercise using a supinated grip (palms facing you).
Warm Up Tips
- Warm up your body by performing some light cardio exercises such as jogging or jumping jacks for 5-10 minutes. This will increase blood flow and prepare your muscles for the upcoming workout.
- Perform some dynamic stretches to loosen up your muscles. Focus on stretching your back, shoulders, and arms to prepare them for the bent over barbell row exercise.
- Start with a lighter weight than you plan to use for the actual exercise. This will allow your body to gradually adjust to the movement and prevent any sudden strain or injury.
- Do a few sets of bodyweight rows or assisted rows to activate the muscles you will be targeting during the bent over barbell row. This will help you establish a mind-muscle connection and ensure proper muscle activation during the exercise.
- Before starting the actual exercise, take a few moments to mentally prepare yourself and focus on maintaining proper form throughout the movement. This will help you get the most out of the exercise and prevent any unnecessary strain on your back or shoulders.
Bent Over Barbell Row Safety Tips
- Ensure proper form by keeping your back straight and head up throughout the exercise.
- Start with a weight that you can comfortably handle and gradually increase as you become stronger.
- If you have back problems, it is recommended to avoid this exercise and opt for a Low Pulley Row instead.
- Do not slouch your back forward during the exercise, as this can cause injury.
- Pay attention to your grip and keep your elbows close to your body while lifting the barbell.
- Squeeze your back muscles at the top contracted position and hold for a brief pause.
- Breathe out while lifting the barbell and breathe in while lowering it back to the starting position.
- If you are unsure about the weight to use, it is better to use less weight rather than more.
- You can also try variations of this exercise by using a supinated grip (palms facing you).
Incorporating Into Other Workouts
One way to incorporate the barbell bent-over row into workouts is by including it as a compound exercise in a back-focused workout. Here is an example of a workout routine that includes the barbell bent-over row:
1. Warm-up: Start with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Barbell Bent-Over Rows: Perform 3-4 sets of 8-12 repetitions of the barbell bent-over row. Use a weight that challenges you but allows you to maintain proper form.
3. Lat Pulldowns: Follow the barbell bent-over rows with 3-4 sets of lat pulldowns. This exercise targets the lats and complements the rowing movement. Perform 8-12 repetitions per set.
4. Seated Cable Rows: Move on to seated cable rows to further target the back muscles. Perform 3-4 sets of 8-12 repetitions.
5. Deadlifts: Incorporate deadlifts into your workout to strengthen the posterior chain and provide a full-body stimulus. Perform 3-4 sets of 6-8 repetitions.
6. Optional: If you want to further challenge your grip strength and explosiveness, you can include exercises such as farmer's carries or kettlebell swings. These exercises can be performed for 2-3 sets of 10-15 repetitions.
7. Cool Down: Finish your workout with 5-10 minutes of stretching to help