The bent over barbell row is a cornerstone exercise for anyone looking to develop a strong and muscular back. However, one common mistake people make is not performing it correctly. In this guide, we'll teach you how to do bent over barbell rows properly, ensuring that you maximize your muscle gains while minimizing the risk of injury.
Whether you're a beginner or a seasoned athlete, understanding the nuances of this exercise can take your back workouts to the next level. Read on to discover tips from top fitness experts, detailed steps, common mistakes, and why this exercise should become a staple in your routine.
The Benefits of Bent Over Barbell Rows
The bent over barbell row primarily targets the muscles in your middle and upper back, including:
- Latissimus Dorsi: The large muscles in your back that give you the 'V' shape.
- Rhomboids: Smaller muscles between your shoulder blades that aid in scapular retraction.
- Trapezius: Upper back muscles involved in shoulder movements.
- Erector Spinae: Help in maintaining proper spinal alignment.
Additionally, bent over barbell rows engage your core, helping you to build overall body strength and stability.
Step-by-Step Guide: How to Do Bent Over Barbell Rows Correctly
Follow these steps to maximize your results and prevent injuries:
- Setup: Start by standing with your feet shoulder-width apart, knees slightly bent. Grab the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Initial Position: Bend at your hips to lower your torso until it's almost parallel to the floor. Keep your back straight, head neutral, and eyes looking at the floor a few feet ahead of you.
- Engage Your Core: Tighten your abdominal muscles to stabilize your spine. This will help you maintain proper form throughout the exercise.
- Row the Barbell: Pull the barbell towards your lower ribcage, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
- Control the Descent: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Repeat: Perform the desired number of repetitions, ensuring that you maintain proper form for each rep.
Pro Tips for Better Results
- Grip Variation: Use an underhand grip occasionally to target different areas of your back.
- Tempo Control: Incorporate slower tempo reps to increase time-under-tension and muscle growth.
- Mind-Muscle Connection: Focus on feeling the muscles in your back working with each rep for better activation and growth.
Common Mistakes and How to Avoid Them
Even seasoned athletes can make mistakes when performing bent over barbell rows. Here are some common pitfalls and how to avoid them:
- Using Too Much Weight: Quality over quantity. Using excessive weight can lead to poor form and increase the risk of injury. Start light and gradually increase the load.
- Rounding the Back: A rounded back can cause spinal injuries. Maintain a straight back by engaging your core and keeping your chest up.
- Jerking Movements: This compromises muscle engagement and can cause injuries. Execute the movement in a controlled manner, focusing on smooth, steady reps.
- Neglecting Full Range of Motion: Ensure that you're fully extending your arms at the bottom and fully contracting your back muscles at the top for maximum benefit.
How to Incorporate Bent Over Barbell Rows Into Your Workout
For optimal muscle development, incorporate bent over barbell rows into your routine 1-2 times per week. Here are some workout templates to get you started:
For Beginners
Day 1:
- Warm-up: 5-10 minutes of light cardio
- 3 sets of 8-10 reps of bent over barbell rows
- Finish with light stretching and mobility exercises
For Intermediate Lifters
Day 1:
- Warm-up: 5-10 minutes of dynamic stretches
- 4 sets of 8-12 reps of bent over barbell rows
- Add accessory back exercises like lat pulldowns or cable rows
For Advanced Lifters
Day 1:
- Warm-up: 5-10 minutes of high-intensity interval training (HIIT)
- 5 sets of 6-8 reps of bent over barbell rows at high weight
- Superset rows with pull-ups or T-bar rows for maximum muscle fatigue
Conclusion
Now that you know how to do bent over barbell rows correctly, it's time to incorporate them into your workout regimen. This exercise is incredibly effective for building a strong, muscular back and improving overall upper body strength. Remember to start with lighter weights, focus on proper form, and progressively increase the load as you become more comfortable with the movement. Happy lifting!
Best sellers
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
🎁 Save Extra $40 with coupon "BENCH".
【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination.
【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time.
【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training.
【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed.
【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
- Regular price
- From $219.99
- Sale price
- From $219.99
- Regular price
-
$399.99 - Unit price
- per
MAJOR FITNESS All-In-One Home Gym Power Rack F22
Ultimate Fusion of Power and Aesthetics
Perfect for Intermediate to Advanced Users
Enhanced Versatility with 6 Band Pegs
Ultra-stable Structure
Dual Independent Pulley System
17 Height Adjustable Holes
800 lbs Reinforced Safety Arms Capacity
Max Capacity on Pulley System 300 lbs on Each Side
- Regular price
- From $879.99
- Sale price
- From $879.99
- Regular price
-
$929.99 - Unit price
- per
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52
5-in-1 Strength Training System in a Single Machine
Supports Free Weight and Smith Machine Workouts
Upgraded Adjustable Foot Plate and 6 Band Pegs
Premium Cable Pulley System for functional Training
Independent Dual Pulley System for multiple user workouts
Heavy-Duty build for safe and steady usage
- Regular price
- From $1,399.99
- Sale price
- From $1,399.99
- Regular price
-
$1,499.99 - Unit price
- per
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03
EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs.
ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more.
CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate.
OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
- Regular price
- From $699.99
- Sale price
- From $699.99
- Regular price
-
$929.99 - Unit price
- per
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set
MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.
A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough.
Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars.
Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance.
Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
- Regular price
- From $199.99
- Sale price
- From $199.99
- Regular price
-
- Unit price
- per
MAJOR FITNESS 7ft 20kg Home Gym Barbell
MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is finished with electrophoresis.
Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms.
Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym.
Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs.
The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
- Regular price
- $259.99
- Sale price
- $259.99
- Regular price
-
- Unit price
- per
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35
Unique Foldable Design
4 Functional Systems Integration
7 Adjustable Folding Angles
15 Adjustable Height Options
Double Pulley System
Various Practical Attachments Included
- Regular price
- From $849.99
- Sale price
- From $849.99
- Regular price
-
$949.99 - Unit price
- per
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07
Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training.
Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
- Regular price
- From $1,099.99
- Sale price
- From $1,099.99
- Regular price
-
$1,399.99 - Unit price
- per
