Bent Over BB Row

The Bent Over Barbell Row is an exercise that primarily targets the muscles of the back, including the lats, rhomboids, and trapezius. It also engages the biceps, rear deltoids, and core muscles. This exercise is performed using a barbell.

Here's how to perform the Bent Over Barbell Row:

  1. Begin by standing with your feet shoulder-width apart and the barbell in front of you on the ground. Choose a weight that allows you to maintain proper form and control throughout the exercise.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Maintain a slight bend in your knees throughout the movement.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Your palms should be facing down, and your grip should be firm.
  4. With your back straight and your chest lifted, begin to lift the barbell by retracting your shoulder blades and pulling your elbows back. Keep your elbows close to your body throughout the movement.
  5. As you lift the barbell, focus on squeezing your back muscles, especially the lats, to initiate the pulling motion. Continue pulling until the barbell reaches your lower chest or upper abdomen, and your elbows are fully extended back.
  6. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
  7. In a controlled manner, slowly lower the barbell back down to the starting position, fully extending your arms. Keep your back straight and your core engaged throughout the entire movement.
  8. Repeat the movement for the desired number of repetitions, maintaining proper form and control.

Tips for performing the Bent Over Barbell Row:

  • Choose a weight that allows you to maintain proper form and control throughout the exercise.
  • Keep your core engaged and maintain a straight back throughout the movement.
  • Initiate the pulling motion by retracting your shoulder blades and focusing on squeezing your back muscles.
  • Avoid using your body's momentum to complete the movement. Keep your upper body stable and rely on your back muscles to perform the exercise.
  • Control the upward and downward phases of the row, avoiding any jerking or swinging motions.
  • Exhale as you pull the barbell up and inhale as you lower it back down.
  • Maintain a neutral wrist position throughout the movement.
  • Keep your neck aligned with your spine and avoid excessive twisting or turning of the torso.
  • If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
  • Listen to your body and stop immediately if you experience any pain or discomfort.

Tags

Pull