Setup
A barbell with an overhand grip with an appropriate weight
Starting Position
Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Execution
Follow these steps to perform the Bent Over Barbell Row exercise with proper form:
- Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at your hips while maintaining a neutral spine position. Keep your back straight and parallel to the ground.
- Engage your core muscles and retract your shoulder blades, creating a stable base for the movement.
- Initiate the exercise by pulling the barbell towards your lower chest, keeping your elbows close to your body and your back muscles engaged.
- Squeeze your back muscles at the top of the movement, then lower the barbell in a controlled manner back to the starting position.
- Repeat the exercise for the recommended number of repetitions.
Engage and strengthen your latissimus dorsi (lats), rhomboids, and middle trapezius muscles, creating a well-defined and muscular back.
Tips on doing this exercise
To maximize the effectiveness of your Bent Over Barbell Row, consider the following tips:
- Maintain proper form throughout the exercise, focusing on keeping your back straight and avoiding excessive rounding or arching.
- Use an appropriate weight that allows you to maintain control and complete the full range of motion with proper technique.
- Engage your core muscles throughout the movement to provide stability and support.
- Control the barbell on both the lifting and lowering phases, emphasizing the contraction of your back muscles.
Common Mistakes
Ensure safe and effective execution of the Bent Over Barbell Row by avoiding these common mistakes:
- Rounding your back or using excessive momentum. Maintain proper form and perform the exercise with controlled movements.
- Jerking or swinging the weight. Focus on using a controlled and steady motion to target the intended muscles.
- Allowing your shoulders to roll forward. Keep your shoulder blades retracted throughout the movement.
Recommended Ranges
- Beginners: Aim for 8-10 repetitions per set, performing 2-3 sets.
- Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.
