Watch the video below to see a demonstration of proper form and technique for the bent over barbell row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.
Instructions for Bent Over Barbell Row
To perform a set of bent over barbell row:
Grab a barbell with both hands in a pronated grip, shoulder width
apart. Push your hips back while keeping your knees directly over your ankles, until your torso is as
parallel to the ground as possible without losing the alignment of your trunk. Your trunk should be in a
neutral position at all times.
Concentric (Upward) Motion
Start by pulling your shoulder blades back and together
before driving your elbows back behind you, until bent 90 degrees. Be aware of keeping your trunk
stable and focus on working the back muscles.
Pause at the top position for a 2 sec count while squeezing your shoulder
blades together and pulling the elbows back.
Eccentric (Lowering) Motion
Lower the weight under control until your arms are fully
extended below you. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of bent over barbell row repetitions before resting.
This completes one set of bent over barbell row.