How to do a barbell bent over row

Setup:

1. Stance: Stand with your feet hip-width apart, toes pointing slightly outward.
2. Barbell Position: Position the barbell on the floor in front of you, over the middle of your feet.
3. Grip: Bend at your hips and knees, grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
4. Back Position: Keep your back straight, core engaged and chest lifted. Allow the barbell to hang with your arms fully extended.
5. Hinge: Hinge forward at your hips until your torso is roughly parallel to the floor.

The Lift:

1. Initiate the Pull: Pull the barbell towards your lower abdomen, keeping your elbows close to your body.
2. Squeeze your shoulder blades: At the top of the movement, focus on squeezing your shoulder blades together for maximum back engagement.
3. Controlled Descent: Slowly lower the barbell back to the starting position, maintaining tension in your back muscles.
4. Reset: Briefly pause and reset your posture, then begin the next rep.

Tips:

• Pull with your elbows: Focus on pulling the weight using your elbows, not just your arms.
• Maintain a flat back: Keep your back straight throughout the movement, avoid rounding your shoulders.
• Engage your core: Keep your core tight to support your lower back.
• Control the weight: Do not let the weight drop quickly but rather lower it under control.

Variations:

• Underhand Grip: You can also perform the bent-over row with an underhand (supinated) grip.
• Pendlay Rows: A more strict version of the row where the barbell is placed on the ground between each rep