How to Perform a Bent-Over Barbell Row Correctly

 The bent-over barbell row is an excellent exercise for building upper back, lats, and posterior chain strength. Here’s how to perform it with proper form:

How to Perform a Bent-Over Barbell Row Correctly

1. Setup:

• Stand with your feet hip-width apart, keeping a slight bend in your knees.

• Grip the barbell with a shoulder-width grip, either overhand (palms facing down) or underhand (palms facing up).

• Hinge at your hips, bringing your torso forward until it’s at about a 45-degree angle (or slightly lower).

• Keep your core engaged, back straight, and shoulders pulled back.

2. The Rowing Motion:

• Initiate the movement by pulling the bar towards your lower ribcage.

• Keep your elbows close to your torso, avoiding flaring them out.

• Squeeze your shoulder blades together at the top of the movement.

• The bar should move in a straight line, staying close to your body.

3. Lowering the Bar:

• Slowly lower the bar back down to the starting position, fully extending your arms while maintaining control.

• Keep your core engaged and avoid rounding your back or using momentum.

Common Mistakes to Avoid:

❌ Rounding the back – Always keep your spine neutral to prevent injury.
❌ Using too much weight – Maintain good form over heavy lifting.
❌ Standing too upright – A proper hinge at the hips is crucial for back engagement.
❌ Jerking the bar up – Move with control instead of using momentum.

Pro Tips for Better Performance:

✅ Engage your core and glutes to stabilize your lower back.
✅ Focus on pulling with your back rather than your arms.
✅ Try different grips (overhand for upper back, underhand for more biceps engagement).

This movement is highly effective for strength and muscle development, as long as you maintain proper form! 💪🔥