The Bent-over Row is a classic exercise that primarily targets the back muscles, but also engages the biceps, forearms, and shoulders. It can be performed using a barbell, dumbbells, or a cable machine. In this article, we will focus on the barbell variation.
Here are the steps to perform the Back Bent-over Row Exercise:
- Begin by standing with your feet shoulder-width apart and placing a barbell in front of you on the ground.
- Bend at the hips and knees, and lower your torso until it’s almost parallel to the ground. Your back should be straight, and your knees should be slightly bent.
- Grasp the barbell with an overhand grip that’s slightly wider than shoulder-width apart.
- Keeping your back straight and your elbows close to your body, pull the barbell up towards your chest.
- Pause for a moment and squeeze your shoulder blades together, then lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tips for performing the Back Bent-over Row Exercise:
- Keep your core tight and your back straight throughout the exercise to prevent injury.
- Don’t use momentum to lift the weight. Focus on using your back muscles to pull the weight up.
- Use a weight that allows you to perform the exercise with proper form. If you’re new to the exercise, start with a lighter weight until you’re comfortable with the movement.
- Exhale as you pull the weight up and inhale as you lower it down.
- Avoid rounding your back or arching it excessively. Maintain a neutral spine position throughout the exercise.
Here is an image demonstrating the Back Bent-over Row Exercise:
Incorporate the Back Bent-over Row Exercise into your workout routine to strengthen and sculpt your back muscles. As always, consult with a fitness professional before starting any new exercise program.