Bent Over Barbell Row
Bent Over Row Instructions
- Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
- Position your feet slightly inside shoulder-width.
- Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
- Maintain a slight knee bend throughout.
- Grip the barbell with a pronated hand position. Your eyes should be looking down, not straight ahead.
- Neutral neck position.
- Pronated = palms facing down
- Activate your shoulder blades/scapulas, feeling as if you are pinching a quarter between your shoulder blades.
- Your arms are merely lever for your mid back. Don't 'yank' the weight up or rock your torso backward.
- Initiate and control the movement with the mid-back.
- Your arms remain passive in this movement.
- Keep the bar path vertical, not letting it stray from your center of gravity.
- The top position is the bar by your upper abdominals.
- Lower the bar slowly, maintaining tension on the lats and mid back.
- Avoid 'rocking' your torso to move the weight up.
- Maintain a strong core and neutral spine from throughout the movement.
- Using momentum negates the exercise because it takes tension off of the lats and mid back.
- Use lighter weight to ensure technique proficiency and proper muscle activation.
- Don't let your shoulders roll forward or your upper traps shrug during the movement.