Barbell Bent Over Row
The Barbell Bent Over Row is a fundamental pulling exercise that works the upper and middle back by pulling a barbell from the floor to your torso in a bent-over position. With proper form, it engages multiple muscle groups including the lats, rhomboids, traps, biceps, and core stabilizers. This lift is crucial for balanced upper-body development, often used to improve both back size and pulling strength, complementing lifts like the deadlift and bench press.
- Set Up: Stand with your feet shoulder-width apart. Grip the barbell with an overhand grip (slightly wider than shoulder-width) while keeping the barbell on the floor.
- Bent Over Position: Hinge at your hips and slightly bend your knees, lowering your torso until it's almost parallel to the floor. Keep your back flat and core braced.
- Pull the Bar: Drive your elbows back and pull the barbell toward your lower chest or upper abdomen. Squeeze your shoulder blades together at the top of the movement.
- Lower Under Control: Slowly lower the bar back to the starting position, letting it hang with your arms fully extended.
- Repeat: Perform for the desired number of reps, maintaining control and a flat back throughout.
Focus on pulling with your back muscles rather than your arms. Avoid rounding your back or jerking the bar up. The movement should be controlled, with a strong focus on keeping your core tight to protect your lower back.