How to execute Barbell Bent Over Row
The Barbell Bent Over Row is a great exercise for strengthening the back and shoulder muscles. It requires the use of a barbell and a weight bench to perform correctly.
- To begin, place the barbell on the ground in front of the weight bench. Lie down on the weight bench with your chest against the bench. Place your feet flat on the ground, slightly wider than shoulder width apart. Place your hands on the barbell just outside of shoulder width.
- Engage your core and back muscles and lift the barbell off the ground while keeping your arms straight. Keep your elbows close to your body as you lift the bar up towards your chest. Pause at the top, squeezing your shoulder blades together.
- Then, release the barbell back to the starting position. Make sure you keep your back straight and your head in line with your spine as you lower the barbell back to the ground.
- Repeat this exercise for 8-12 repetitions. As your strength increases, you can add more weight to the barbell. It is important to always keep good form and engage your core muscles so you don’t injure yourself. Always use a spotter if necessary.
Muscles Involved
Primary:
Latissimus dorsi
Secondary:
Erector spinae (iliocostalis, longissimus, spinalis), trapezius, rhomboid
major, rhomboid minor, posterior deltoid
