How to do the Barbell Bent Over Row
Barbell Bent Over Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Barbell Bent Over Row demonstration · © GymiaFit
Barbell Bent Over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Bent Over Row step by step
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Bend forward at the hips while keeping your back straight and chest up.
- 3Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 4Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- 5Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- 6Repeat for the desired number of repetitions.
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Barbell Bent Over Row — questions
What muscles does the Barbell Bent Over Row work?
The Barbell Bent Over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Barbell Bent Over Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Bent Over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Bent Over Row?
Barbell Incline Row, Barbell One Arm Bent Over Row, Barbell Pendlay Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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