Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Back

Bent-Over Barbell Row (Back)

How to do the bent-over barbell Row

Malik, DPT

Written by Malik, DPT

Last Updated onApril 20, 2019

The barbell bent-over row is a very effective compound exercise which builds strength and muscle in the upper posterior chain (Back). But since you’re using your arms to pull the weight, you’re biceps and forearms receive heavy stimulation as secondary muscles in the movement. Being able to work multiple muscles at a time is a great benefit of doing compound movements.

Now, this is a great exercise for any level of lifting experience but it’s recommended to start slow and get the technique down before training with heavy resistance loads. The barbell row is a must in any workout routine with the goal of making some serious gains!

In This Exercise:

  • Target Muscle Group: All back muscles (Latissimus Dorsi, Rhomboids, Traps, Erector Spinae)
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Barbell
  • Difficulty: Beginner

Exercise Instructions

  1. Place a loaded barbell on the floor or on a rack at about knee level.
  2. Then, bend your knees and lift the barbell with an overhand grip while keeping your back straight.
  3. Now, bend your torso over just above parallel to the floor and pull the barbell to the to about the top of your ribcage until it stops a few inches short. Retract your shoulder blades and squeeze your back muscles while exhaling.
  4. Slowly lower the barbell back down until you’re arms are extended in the starting position but don’t lock your elbows out at the bottom. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • You can also use dumbbells or cables to perform a bent-over row.
  • You can use an underhand grip to target more of the spinal erector muscles.
  • Always keep your knees slightly bent to protect your lower back during the exercise.
  • Beginners should practice with the bar only at first and then add weight as they become more experienced.
  • The bent-over barbell row works all back muscles but the biceps and forearms receive heavy stimulation secondarily.

Watch: How to do the bent-over barbell row

Watch: How to do the Pendlay row

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Back Exercise Guides
Previous Post

Incline Leg Press (Legs)

Next Post

Conor Mcgregor Released On Bail, Next Hearing On June 14

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Latissimus Dorsi Exercises

The Best Latissimus Dorsi Exercises to Build Bigger Lats

A lot of bodybuilders are guilty of spending too much time training the muscles they can see in the mirror....

Landmine 180 Exercise

Landmine 180 – How To, Benefits, Muscles Worked and Variations

Crunches, leg raises, and planks all have their place in an ab-building regime, but so do the more unconventional exercises...

Mountain Climber Exercise

Mountain Climbers — How-To, Benefits, Muscles Worked, and Variations

Mountain climbers are a fun and challenging way to mix up your workouts, burn calories, improve cardio fitness, strengthen your...

Different Types Of Barbells

18 Different Types of Barbells You Should Know About

Barbells are synonymous with weightlifting. If you work out at a commercial gym, you probably have noticed different types of barbells at...

Compound Exercise Arm Workout

Compound Exercise Workout for Strong, Massive Arms

How big are your arms? Regardless of the actual measurement, your answer will probably be “not big enough!” Your arms...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Biggest Calves In The World

Top 12 Athletes with the Biggest Calves in the World

Liver King 9 Figures

Liver King ‘Approaching 9 Figures’, Mark Bell Visits his House, Found No Steroids

Bmr Calculator

BMR Calculator: Find Your Basal Metabolic Rate

Recent Reviews

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Best Barefoot Shoes

Top 11 Best Barefoot Shoes for Working Out

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.