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Bent Over Row, Barbell, Overhand

Type: Back
The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variations of hand grip width place more emphasis on different areas of the back. Below you'll find a video guide and step by step instructions that describes the correct technique for the barbell bent over row exercise.
Level :  Equipment : Yes
Mid Back
Biceps
Rear Shoulders

Bent Over Row, Barbell, Overhand Steps:

Step 1:
Stand upright and grip the barbell with with an overhand grip that is slightly wider than shoulder width.

Step 2:
Keeping the back straight bend forward to approximately 45 deg. This movement should all come from the hips and not the spine.

Step 3:
The back should remain straight throughout the exercise.

Step 4:
Bend the knees slightly and pull the bar in towards the stomach by bending the elbows and pulling the shoulders back

Step 5:
Pause briefly and lower the bar back to the start.

Top Tip:

  • The majority of the movement for this exercise should occur at the elbows and shoulders.
  • Their should be little or no movement in the hips or spine, which should be kept straight at all times.
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