How to Bent Over Barbell Rows

Bent Over Barbell Rows are a staple back exercise that targets the middle back, traps, and lats. This exercise helps build thickness and strength in the upper back.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)
• Rear Deltoids (back of the shoulders)

Step-by-Step Guide: How to Perform Bent Over Barbell Rows

1. Set Up: Stand with your feet shoulder-width apart, bend at the hips while keeping your back straight, and grip the barbell with a slightly wider than shoulder-width grip.
2. Row the Bar: Pull the barbell towards your lower rib cage, keeping your elbows close to your body and squeezing your shoulder blades together.
3. Lower the Bar: Lower the barbell back to the starting position with control.
4. Repeat: Perform the desired number of repetitions, focusing on maintaining good form and posture.