Barbell Bent Over Row

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:

  1. 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.

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

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