The Barbell Bent Over Row is a great all rounder compound exercises for building and target the muscles of the back along with challenging the postural stabilising and mobilizing muscles.

Tips for good form.

 

Avoid lots of unnecessary momentum i.e. Try to heave the weight up instead of actually moving the weight with the muscles.
use slow and controlled tempo along with full range of motion when lowering.
Avoid hunching or rounding of back and shoulders during the exercises.
keep the shoulder blades depressed and chest opened, where possible.
inhale on the upwards movement of the bar and keep the lower back and midsection thigh throughout.

 

How to perform the lift :

 

1.Start with holding a barbell with a pronated grip ie palms facing down, (you can use various grips as a way of progression or to give variety to the lift itself.),  bend your knees slightly and bring your torso forward, by bending at the waist, as if doing a bent knee deadlift,  while keeping the back straight until it is almost parallel to the floor.

2.The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

3.Aim to keep  the torso stationary, breathe out and lift the barbell to your mid section. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

4.Then inhale and slowly lower the barbell back to the starting position, repeat for the recommended amount of repetitions in your given sets.

Point to note: This exercise may not be ideal for people with lower back problems. Try using a Low Pulley Row if you suffer from lower back issues.

Try different hand position as you advance and get stronger, you can also use dumbbells as well if don’t have access to a barbell.

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