Bent Over Barbell Row Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Bent over barbell row focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. 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.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. 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.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it.
What should I do if I feel it in the wrong place?
Check your setup, slow down, and reduce weight. If discomfort is sharp or in a joint, stop and choose an easier variation.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as rowing done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
One-Arm Long Bar Row
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your ...
Alternating Kettlebell Row
Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as pos...
Bent Over Two-Dumbbell Row With Palms In
With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forwa...