Back Bent-over Row Exercise

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:

  1. Begin by standing with your feet shoulder-width apart and placing a barbell in front of you on the ground.
  2. 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.
  3. Grasp the barbell with an overhand grip that’s slightly wider than shoulder-width apart.
  4. Keeping your back straight and your elbows close to your body, pull the barbell up towards your chest.
  5. Pause for a moment and squeeze your shoulder blades together, then lower the barbell back down to the starting position.
  6. 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:

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.