Bent Over Barbell Row
4 SETS - 12 REPETITIONS
1. Set Up:
Stand with your feet hip-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
The barbell should be resting against your thighs.
2. Starting Position:
Maintain a straight back with a natural arch in your lower back.
Hinge at your hips and slightly bend your knees to lower your torso forward.
Keep your chest up and your head in a neutral position.
Your arms should be fully extended, and the barbell should hang in front of you.
3. Pulling Motion:
Inhale as you pull the barbell toward your lower chest or upper abdomen by flexing your elbows.
Keep the barbell close to your body throughout the movement.
4. Range of Motion:
Continue pulling the barbell until it touches your lower chest or upper abdomen.
Your elbows should be pointing upward and outward at the top of the movement.
5. Squeeze and Pause:
At the top of the movement, pause briefly to contract your upper back muscles.
6. Lowering the Barbell:
Exhale as you slowly lower the barbell back down to the starting position with control.
7. Finish:
Once you’ve completed your set, carefully place the barbell back on the ground.
Tips for Proper Bent Over Barbell Row Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Elbow Position: Keep your elbows pointing upward and outward as you pull the bar.
Breathing: Inhale as you pull the barbell and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your Bent Over Barbell Row sets to prepare your back muscles.
Variations: You can use different grips or handles for variety, such as an underhand grip (Yates Row) or a wide grip.