The Barbell Bent Over Row is a compound exercise that primarily targets the muscles in the back, specifically the lats, rhomboids, and traps. It also engages the biceps, rear deltoids, and forearms.
How to perform
To perform the Barbell Bent Over Row, follow these step-by-step instructions:1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, palms facing down.
2. Bend at your hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
3. Keep your elbows close to your body as you pull the barbell towards your abdomen, squeezing your shoulder blades together at the top of the movement.
4. Lower the barbell back down to the starting position in a controlled manner.
5. Repeat for the desired number of reps.
It is important to maintain proper form throughout the exercise to prevent injury and effectively target the muscles. Keep your core engaged, avoid swinging the weight, and focus on contracting the back muscles with each repetition. You can also vary your grip on the barbell (wider or narrower) to target different areas of the back. Start with a light weight and gradually increase as you build strength and technique.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.