Bent Over Barbell Row

 Contents 

1. Bent Over Barbell Row Benefits

2. Instructions

3. Bent-Over Row Form Tips

4. Bent Over Row Instructions

The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.

Bent Over Barbell Row Benefits

The two-arm bent over dumbbell row targets many muscles in the upper and middle back. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. 스포츠토토 The pectoralis major of the chest and the brachialis of the upper arm also get worked. Your shoulder rotators are employed. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Knowing how to properly position your back and brace your abs can protect you from strain

Instructions

- Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart.

1. With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.

2. Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.

3. Lower the weights in a controlled manner while inhaling.

4. Remain bent over until all repetitions are complete.

Bent-Over Row Form Tips

Think Elbows

Once you’re set up for the move – leaning forward a bit, bar in hands – think about pulling your elbows behind you, not pulling the bar up. It’ll help to activate your lats and keep everything tight.

Pause at the Top

Most trainers will tell you that if you can’t stop at the top of each rep, you’ve picked a weight that’s too heavy. Touch the bar to your sternum, pause, and squeeze your shoulderblades together at the top of each rep. You’ll build better posture that way.

Bent Over Row Instructions

1. Assume a standing position while holding the bar using a double overhand grip.

2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.

3. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.

4. Repeat for the desired number of repetitions.