Barbell Bent Over Row

Steps

• 1. Set Up the Barbell: Begin by positioning the barbell on the floor in front of you. Use a pronated grip (palms facing downward) slightly wider than shoulder-width.

• 2. Foot Placement: Stand with your feet hip-width apart. Keep a slight bend in your knees for stability.

• 3. Bend Over: Hinge at your hips and slightly bend your knees to lean forward. Your upper body should be at a roughly 45-degree angle to the floor. Maintain a neutral spine with your head in line with your spine.

• 4. Grip the Barbell: Reach down and grasp the barbell with both hands using the pronated grip. Your hands should be slightly wider than shoulder-width apart. Your wrists should be aligned with your forearms.

• 5. Engage Your Core: Tighten your core muscles to stabilize your spine and support your lower back during the movement.

• 6. Initiate the Row: Pull the barbell toward your lower ribs by retracting your shoulder blades. Keep your elbows close to your body as you pull the barbell up.

• 7. Barbell Path: As you pull the barbell, focus on keeping it close to your body. Aim to lift the barbell to your lower ribcage while maintaining a strong and controlled movement.

• 8. Squeeze Your Shoulder Blades: At the top of the movement, squeeze your shoulder blades together to engage your upper back muscles fully.

• 9. Lower the Barbell: Slowly lower the barbell back to the starting position, allowing your arms to fully extend while keeping tension on your upper back muscles.

• 10. Complete the Repetitions: Perform the desired number of repetitions while maintaining proper form. Avoid using momentum or jerking motions to lift the weight.