upper backbarbell
barbell bent over row
barbell bent over row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and knees slightly bent.
Step 2. Bend forward at the hips while keeping your back straight and chest up.
Step 3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Step 4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
Step 5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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