BARBELL BENT OVER ROW
 

Equipment & Set Up

• Barbell (BB)
• Rack hooks at mid-thigh height or bumper plates and a platform

Primary Muscles Involved

• Latissimus dorsi
• Rhomboids
• Erector spinae

Starting Position

• Grip the barbell at shoulder width with an overhand (supinated) grip. 
• Place feet hip width apart with toes straight ahead. 
• Hinge at the hips and brace your core to maintain a neutral spine.
• Have a slight bend in the knees to maintain the bent-over position and neutral spine.
  
• Set your core-brace the abdominals, retract scapula, and inhale.
• Keep your upper body parallel to the floor with arms extended. 

Movement Execution

• Initiate the concentric phase by retracting the scapulae and pulling the barbell tight into your rib cage, exhaling after clearing the sticking point.
• Initiate the eccentric phase by lowering the barbell back to the start position.

Safety & Spotting Techniques

• The Barbell Bent Over Row does not require any form of spotting.
• Make sure that the lifting area is clearly marked and free of equipment and tripping hazards.
  

Common Errors & Corrections

• Allowing the back to round
• Emphasize flexed hip, knee and ankle. Maintaining neutral spine

  and retract scapulae.

Progressions and Variations

• Variations: Underhand (supinated) grip

Alternative Exercises

Upper Body Modifications—single arm cable row (kneeling, 1/2 kneeling or standing).

Lower Body Modifications—single or double arm cable row (kneeling, 1/2 kneeling or seated).