The barbell bent over row is a fantastic compound movement for your upper body which works your arms, back, shoulders and core.
To develop larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with. To improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.
Here’s how to perform the barbell bent over row:
- Stand with the barbell in front of our legs and your feet about shoulder width apart.
- Bend forward at the waist and grab the barbell with both hands using an overhand grip. Make sure that your hands are about a shoulder width apart.
- Straighten your waist, lift the barbell off the ground and rest it against the front of your legs. Make sure you keep your legs and body straight.
- Bend forward at the waist and bend your knees slightly. As you do this, keep your arms straight, keep your knees in-line with your feet and hang the barbell in front of the lower part of your legs.
- Hold your legs and body in this position, then slowly bend your arms and row the barbell up toward your chest, stopping a few inches before the barbell touches your chest.
- Keep holding your legs and body in this position, then slowly straighten your arms and lower the barbell back down in front of the lower part of your legs.
- Repeat steps 5-6 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.
- Repeat the exercise two more times.