Bent-Over Barbell Row

a.k.a. Bent-Over Row, Bent Over Row, Barbell Row

Differentiation: Mechanics

This variation of a bent over row is unique from other bent over row exercises. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution recruits and develops your outer lats, | rhomboids, | and lower trapezius. This exercise may seem similar to Barbell Rear-Delt Rows, but it differs slightly. When performing this exercise - Bent-Over Barbell Rows - | you place your hands shoulder-width apart | and pull back, keeping your elbows planted against your torso. This movement targets and strengthens your lats, | rhomboids, | and lower trapezius.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with your feet shoulder-width apart for stability.

7) Bend down to grasp the bar...

8) ...with your hands shoulder-width apart - using an underhand grip.

9) Raise the bar to standing position.

10) Bend your knees slightly.

11) Bend forward until your torso and thighs form a 90-degree angle. |Stick your chest forward and your rear out.

12) Allow the bar to hang down

13) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your lats and pull your elbows directly backwards to pull the bar upward toward your core.

3) The bar should ride along your thighs.

4) ...until your elbows are higher than your back.

5) Flex and hold for count of two seconds.

6) Then, inhale while you lower the bar to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your knees slightly bent.

Keep your upper body stationary. Your torso and thighs should form a 90-degree angle.

Keep your upper arms as close to your body as possible.

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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