Bent Over Barbell Row
100% Proper Bent-Over Row Technique: You Row, You Grow. |
The Bent-Over Barbell Row is an excellent movement that stimulates your arms and upper and middle back, while the rest of your body works as a stabilizer. Because you are supporting yourself with your legs, hips, and lower back, the key to this exercise is to maintain strict form throughout the entire set.
Like all of the exercises in the Bright ‘N Fit Training Routine, this exercise will separate the men from the boys. If you want to add incredible mass and muscular definition to your entire back, then perform the Bent-Over Barbell Row with correct form. If you want mediocre results, stick with the rowing machine next to the Lat pull-down; your choice.
Muscles worked during the Bent Over Barbell Row |
• Upper Back (Middle Traps, Posterior Deltoids)
• Middle Back (Rhomboids, Lower Traps)
• Lats
• Arms (Biceps, Forearms)
• Core (Weight stabilized by Abdominal Muscles and Lower Back)
• Legs (Weight stabilized by Hamstrings and Gluteus Maximus)
The Bent-Over Barbell Row, if done properly, does not damage your lower back and/or any part of your body.
For these reasons, it is extremely important that you learn to perform the exercise with flawless form.
Bent Over Barbell Row Step 1: Setting Up |
The set-up is crucial for performing the exercise properly. You need to keep your body in the starting position throughout your entire set.
Hand Position: Grab the barbell slightly wider than shoulder-width apart with your palms facing behind you.
Body Position: Standing straight up with your feet about shoulder-width apart, hold the barbell against your thighs.
Bending Over: To bend over, slightly bend your knees and arch your lower back. Then, push your ass and hips back as far as possible, shifting your weight onto your heels. As you do this, lower the barbell toward the ground until your arms are fully extended. Keep the bar as close to your body as possible, your chest up, and your back straight.
Head Position: Keep your head up with your eyes looking at the ground in front of you.
Starting Position: At this point, your upper body should be bent over the barbell with:
• Your arms fully extended.
• The bar close to your body.
• Your knees slightly bent.
• Your hips and ass back as far as possible.
• Your chest up.
• Your back straight.
• Your eyes looking at the ground in front of you.
Maintain this position throughout the entire set.
Bent Over Rows Step 2: Row! |
• To initiate the movement, contract your upper back muscles.
• Then, explosively pull the barbell into your upper-stomach by driving your elbows up and back. Squeeze your upper-back muscles when the bar comes in contact with your upper-stomach.
Do not cheat by using your hips or lowering your chest to generate momentum to row the bar. The only parts of your body that should be moving are your upper back and your arms. The rest of your body should tightly remain in the starting position.
• Slowly lower the barbell to the starting position. When you hit this position, pause for a second to eliminate the tendency to bounce from the bottom.
• Repeat from the first bullet-point of Step 2.
Practice this technique with an empty (unloaded) barbell until you have developed muscle memory. The movement may seem awkward at first but it will become more comfortable as you continue practicing it. Remember to stay 100% focused during every single rep.
Disclaimer: There are risks associated with any physical regime. When you use the information provided on this site you do so at your own risk, and Bright 'N Fit and its founders are not responsible for any losses or damages of any kind.
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Bright ‘N Fit ©2008
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