Barbell Bent Over Row

Description

How to Do Barbell Bent Over Row

1. 1
   Setup

   Load a barbell and stand with your feet hip-width apart, the bar positioned over the middle of your shoelaces.

2. 2
   Setup

   Hinge at your hips, keeping a slight bend in your knees and a neutral spine, until your torso is roughly parallel to the floor or slightly above 45 degrees. Grab the barbell with an overhand grip, slightly wider than shoulder-width.

3. 3

   Brace your core, inhale, and pull the barbell towards your lower abdomen by retracting your shoulder blades and driving your elbows towards the ceiling.

4. 4

   Squeeze your back muscles at the top of the movement, ensuring your elbows are tucked close to your body and not flaring out.

5. 5

   Exhale as you slowly lower the barbell back to the starting position with control, fully extending your arms and allowing your shoulder blades to protract slightly.

Tips

• Maintain a neutral spine throughout the entire movement by keeping your gaze fixed on a spot on the floor about 1-2 feet in front of you.
• Focus on initiating the pull with your back muscles, imagining you're trying to pinch a pencil between your shoulder blades, rather than just pulling with your arms.
• Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.
• Vary your grip width or hand position (overhand vs. underhand) to emphasize different areas of your back and add variety to your training.

Common Mistakes

• ×Rounding your lower back during the lift puts undue stress on the spine; fix this by engaging your core and maintaining a rigid, neutral spine throughout the entire movement.
• ×Rocking your torso to swing the weight up indicates the weight is too heavy; lighten the load and focus on a controlled, deliberate pull using only your back muscles.
• ×Failing to engage the lats and retract the shoulder blades means your biceps are doing most of the work; consciously initiate the pull by squeezing your shoulder blades together and driving your elbows back.