Thinking about joining the gym? The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. Seated Cable Row. The barbell row works most of the muscles in your back, including latissimus dorsi, trapezius (middle and lower regions), rear deltoids, elbow flexors (biceps and brachialis) and forearms. Pull-ups. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Yes- I'm In. Keep your core engaged and try not to swing back and forth as perform the exercise. Lat muscle activity during the inverted row was about 60% greater than during the barbell row, which means it stimulated more muscle fibers to grow bigger. Sometimes referred to as the barbell row, the bent over row is a staple movement in most muscle building workouts. Make sure that you keep the head up. BENT OVER EZ BAR ROW ALTERNATIVES. The primary movers are the middle and lower trapezius, rhomboids, latissimus dorsi, teres major, posterior deltoid and the infraspinatus and teres minor. The dumbbell bent-over row 1. Bend your knees ever so slightly so your legs aren't locked. The primary focus of the bent over barbell row is to work the back in general. It is a good exercise for increasing strength and size. The Bent-Over Barbell Row is an old-school exercise that is super effective for building back mass and strength. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Strengthens the lats, rhomboids, spinal erectors, hamstrings, and glutes, Teaches proper ab bracing and spinal position, Can be loaded more heavily than other row variations. The Bent-Over Barbell Row is Overrated! 8 steps and you shall be knowing how to perform Bent over barbell row exercise.. With slightly bent knees and feet shoulder’s width apart, stand in front of the barbell. This is your starting position. Being a compound exercise, the barbell rows works a range of muscles and therefore burn more calories than just doing barbell curls or machine isolation exercises. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Avoid slouching your back at all costs as this can lead to back injury. The scientists also reported that the inverted row didn’t stress the lower back as much as the barbell bent-over row. There is no shame trying to perfect your form, you won't impress anyone performing exercises with a bad form and injuring yourself. All rights reserved. The bent-over row can also be done with a slightly different technique. If you took 15 exercisers and instructed them to go to do one set to muscular failure of bent-over rows at a weight they normally, I guarantee you that 13 of them would lose posture before they got to the end of their set. You might want to keep an eye out for your protein intake as well. Lat Pulldown. Humans haven't got protein reserves, so you have to continuously take protein in throughout the day. The bent over row is often used for both bodybuilding and powerlifting. The T-bar row accomplishes the same thing with a different approach. It’s popular in strength training and bodybuilding routines and has a great carryover to general strength, fitness, and athleticism. If you are in the gym, it might help to do some reps with an unloaded barbell and watch your form in the mirror. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. Power Clean. If you're just starting out, master good form with a light, pre-weighted barbell -- not the standard 45-pound Olympic bar you find on the squat rack. Foam rollers can be found in most gyms and you can buy them on Amazon too, a quick and inexpensive way to massage the tired muscles. Here’s how to Barbell Row with proper form: Stand with your mid-foot under the bar (medium stance) Bend over and grab the bar (palms down, medium-grip) Unlock your knees while keeping your hips high; Lift your chest and straighten your back Let's not beat around the bush – it's time for the stigma around men's sex toys to disappear, Follow this jump rope workout from Tommy Duquette and burn 150 calories in just 10 minutes, Get strong and toned with this lifting full body workout: barbells and/or dumbbells are all you need, A calisthenics workout that anyone can do at home, This bodyweight workout for beginners at home will get your body ready for some serious muscle building, Grab all the gear you need to stay fit in style this winter from Amazon Prime Day, Bench press: master this classic exercise to sculpt a broad chest, strong arms and shoulders too, Neil Dimmock, Director of Fitness & Education at Ten Health & Fitness, walks you through the ultimate leg muscle builder, How to do hanging leg raises: stop monkeying around on the bars and put the effort in that six pack training, Get all the support you need with our pick of the best sports bras money can buy. The barbell row, also known as the bent-over barbell row, is a challenging movement that engages your latissimus dorsi (or lats), rhomboids and trapezius. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The bent over row is a back day staple exercise and is considered one of the best muscle building back building exercises you can do. Sign In. With the exception of perhaps the deadlift, the bent-over row is arguably the king of all back exercises. Your shoulders stay open, don't drop them even when the barbell is in the lowermost position. What is a barbell bent-over row? All rights reserved. It is very beneficial to learn how to do barbell rows the right way if you want to get fit in 2020. Find your nearest gym by clicking on the button below.View Deal, Keep your back straight and use underhand grip to hold the barbell. Rest is equally as important as the exercise itself. The bent over barbell rows should be a staple in your back routine. T3 is part of Future plc, an international media group and leading digital publisher. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Erector Spinae. The barbell bent-over row is a common practice at most gyms and uses barbells or dumbbells to engage the back muscles fully. © 2021 Bodybuilding.com. About Us. 1) Setup an incline bench at around a 30-45 degree angle. Pendlay/Barbell Row. Which ones are targeted varies on form. Those in powerlifting and strength circles … By doing barbell rows – a.k.a. Grab the barbell, wider than shoulder-width, with an overhand grip. Share on facebook. Mastering how to do barbell rows correctly can get you in V-shape fast. In this instructional video, Redcon1 Head Trainer Joe Bennett teaches us the differences in using overhand vs. underhand grip on a barbell row. bent over rows – correctly, you can reap the benefits of this excellent compound exercise sooner: namely building big lats – the big muscles on your back that gives people that lovely V-shape. Bent over barbell row from floor/barbell row is a gym work out exercise that targets lower back and middle back / lats and also involves biceps and upper back & lower traps. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. Not only that, but having someone to train with you is also a great way to keep you motivated and stay on track with your gym routine. The bent-over barbell row is a compound lift used to strengthen the entire posterior chain, including both the hips and upper back. Don't risk doing a workout improperly! This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. To perform a barbell row, start by loading a barbell with weight — start with 85-95 pounds for men and 50-65 pounds for women. Barbell bent-over rows are a great exercise for building a bigger, stronger back and perfect for anyone looking to improve their squats, deadlifts and bench press. The bent over row is a row variation that is often used to describe the standard barbell row. Lastly, let’s take a look at the erector spinae and how the lat pulldown fared versus the barbell row. Students save even more on fixed term memberships: up to 30% off. Stand by the side of the barbell and bend over to grab one end near the plates. Using a barbell enables you to handle more weight and target the middle area of your back more efficiently, as long as you perform it with perfect form. Avoid injury and keep your form in check To perform a standing barbell row, start off with your legs slightly more than shoulder width apart, barbell loaded (plates secured, surroundings checked) and resting on the floor in front of your legs. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Face pulls. As for muscles worked, barbell rows mainly work your lats and your biceps, as well as your rear delt (the back of the shoulder) and upper back muscles (the muscles around your spine at the base of your neck). Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Visit our corporate site. Although barbell rows are probably the only exercise among the BIG 5 that doesn't involve you potentially crushing yourself under immense amount of weights, it is still advised to be extra cautious when you perform them. The bent over row can be performed with a barbell, dumbbells or, if you have some laying around at home or in the gym, kettlebells. To avoid any injuries and to help recovery, stretch after every strength training session (and after every cardio sessions as well). Keep the elbows close to the body a… The lifter can manipulate the amount of pronation/supination of the wrist to target slightly different angles and muscles in the back/posterior shoulder. The back muscles will work together (synergistically) to accomplish this type of movement. If you are doing strength training, try taking in around 2 grams of protein for each kilogram of body weight per day. For being such an excellent compound exercise, we included barbell rows in the our ultimate full body workout routine: it's one of the Big 5s, five exercise that can give you a whole body blast and quick gains. The starting position is you being bent over as far over as you can comfortably go without stretching your hamstrings too much. Both variations are useful, but as Joe explains they really need to be treated as two separate exercises. 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