Exercise description of the barbell bent over row.  Learn about the barbell bent over row with video and pictures.  Also learn how the barbell bent over row can increase your sports performance.

Primary muscles worked:  Lats, Rhomboids, Middle Trap

Synergist Muscles:  Biceps, Posterior Deltoid, Forearms

Mechanics:  Compound

Equipment:  Barbell

How to perform the exercise: To perform the barbell bent over row, the athlete will squat down and grip the barbell with an overhand grip. The athlete's back should be flat with about a 45 degree tilt forward at the waist. The athlete's knees should also be bent about 45 degrees from the straight position. The arms of the athlete should be straight, with the barbell about one to two inches away from the knees. Also, the athlete should make sure their neck and head are in line with the back, which means the athlete will be looking at the floor a few feet away from them. Once this perfect position is reached, the athlete may begin the actual lift. The athlete will bring the barbell up towards the sternum, a few inches above the xyphoid process. The athlete will do this by pulling from the back, bringing the shoulder blades back together, and flexing at the elbows.

Spotting the exercise:  During the barbell bent over row, the spotter should may just the athlete keeps perfect form, not allowing the back or overarch or round. Also, if the athlete begins to struggle with the lift, the spotter may push up on the barbell helping the athlete complete the repetition.

Sport specific application: From a sports specific standpoint, the barbell can easily be seen in the sport of crew. The barbell bent over row is also an overall excellent sport exercise because it trains back muscles that typically become weak from sports that emphasis throwing motions and chest strength.