Bent-Over Barbell Row

Introduction

The Barbell Row is a fundamental compound exercise that targets the muscles of the upper and middle back, including the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps and forearms. This exercise is highly effective for building back thickness and overall upper body strength, making it a staple in hypertrophy-focused training programs. By requiring stabilization from the core and lower body, the Barbell Row also promotes functional strength and coordination. Proper form and technique are crucial to maximize muscle engagement and minimize the risk of injury, making it essential for lifters of all levels to master this powerful movement.

Execution

How to Perform a Barbell Row

Setup

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Position a barbell on the floor in front of you. Load the barbell with an appropriate amount of weight.
3. Bend at the hips and knees to lower your torso, keeping your back straight and chest up.
4. Grip the barbell with a pronated (overhand) grip, hands slightly wider than shoulder-width apart.
5. Engage your core and retract your shoulder blades to stabilize your upper body.

Execution

1. Lift the barbell off the floor by extending your hips and knees, bringing your torso to a roughly 45-degree angle to the floor. This is your starting position.
2. Pull the barbell towards your lower ribcage, keeping your elbows close to your body. Focus on squeezing your shoulder blades together at the top of the movement.
3. Pause briefly at the top of the movement, ensuring full contraction of your back muscles.
4. Lower the barbell back to the starting position in a controlled manner, fully extending your arms.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the barbell back to the floor by bending at the hips and knees.
2. Release your grip on the barbell and stand up slowly, ensuring your back remains straight.
3. Take a moment to stretch and relax your muscles before moving on to your next exercise or set.