Barbell Bent Over Row

Barbell Bent Over Row Basics

Primary muscles worked: Lats, Rhomboids, Middle Trap

Synergist Muscles: Biceps, Posterior Deltoid, Forearms

Mechanics: Compound

Equipment: Barbell

How To Perform The Barbell Bent Over Row

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

Barbell Bent Over Row Tips

• When performing the barbell bent over row, it is imperative that you keep your back flat at all times because excess spinal curvature may cause back injury.

Barbell Bent Over Row and Sports 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.