From time to time I’ll randomly throw up an exercise and give you a little bit of a run down on it. The Bent Over Barbell Row is one of my favorite strength building exercises for the back WHEN DONE CORRECTLY!! It is very easy to have bad form on this exercise. This row variation predominantly hits the lats, rhomboids and lower traps but you also get a little posterior delt and bicep work in there.
Make sure your back stays straight from the very beginning, rotate at your hips until your upper body is parallel to the floor, once you hit parallel you’re ready to go. Try to keep yourself at parallel, retract (pinch) your shoulder blades and pull the bar to your belly button, keeping the bar as close to you as you can. A few more things: keep your elbows tucked back, not flared out and try, try ,try to keep yourself parallel…..we don’t your barbell rows to look like a glorified shrug. Now, you can do these with your hands in a prone position (palms down) or supine position (palms up) so try them both and see which variation you like better. Also, there is a version of this where you pull the bar closer to your chest and flare your elbows, but that will work your upper traps and posterior delts more….we want to work on those rhomboids and the lower traps. Remember, back flat and stay parallel.
Let me know if you have any questions or comments. And if you have a specific exercise you would like me to review I’ll be happy to post it for you. Hope everyone has a great weekend!
P.S. Just for fun, here’s a new metabolic circuit I put on youtube this morning, check it out!