Bent over row with barbell
The bent over row with barbell is a highly effective exercise targeting the upper and lower back, shoulders, and biceps. By engaging the latissimus dorsi, rhomboids, trapezius, and the posterior deltoids, it promotes a balanced and strong upper body. This exercise also stabilizes the core and enhances overall posture. Athletes, especially those in sports requiring pulling strength like rowing or climbing, will benefit from improved muscular endurance, strength, and stability. Incorporating this exercise aids in enhancing athletic performance and injury prevention.
| Primary muscle group: | Back |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
44kg
Avg. weight
96lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand over a barbell, the bar should line up with your toes.
- 2Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head.
- 3Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core.
- 4Hold for a count of two and squeeze your back.
- 5Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 7On completion of your last rep, lower the barbell to the floor.
Tips & Tricks
Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
Foot Placement: Position your feet about shoulder-width apart for a stable base.
Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
