How To Bent Over Barbell Row - Women's Fitness

How To Bent Over Barbell Row - Women's Fitness

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Exercise details

Target muscles: The back in general

Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major

Dynamic stabilizers (not highlighted): Biceps Brachii, Long Head of Triceps Brachii

Mechanics: Compound

Force: Pull

Starting position

Stand over a loaded barbell, with the bar lining up with your toes.

Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder width apart. Your back should be straight and close to horizontal (illustration needs correcting. Sorry!).

Execution

Exhale as you pull the barbell up to your waist.

Hold for a count of two and squeeze your back muscles.

Inhale as you lower the barbell in a controlled manner until it nearly touches the floor.

Repeat.

Comments and tips

Keep your back straight and close to horizontal.

Keep your elbows close to your body.

Pull with your back muscles, not your arms.

Many people think that the biceps acts as a synergist in rowing exercises such as the bent-over barbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.

There’s a strict variation of the bent-over barbell row called the Pendlay row that involves explosively pulling the barbell up and letting it drop down to the floor at the end of each rep (see second video).