Strength And Conditioning
Barbell Bent Over Row
EXERCISE CATEGORY: Upper Body/Multi-Joint
MUSCLES UTILIZED: Latissimus Dorsi, Rhomboids, Biceps Brachii
UPWARD MOVEMENT – Load barbell evenly on both sides and secure weights with collars. Position feet hip & shoulder-width apart, pointing forward. Squat and grasp the barbell with a pronated closed grip and the thumbs wrapped around the barbell. The hands should be slightly wider than shoulder-width apart. Using the legs stand up and keep a slight bend in the knees. Hinge and bend from the hips so that the torso is almost horizontal to the floor and the back is flat in a neutral spine position. Inhale before beginning the upward movement. Keeping the wrists straight pull the barbell up with control by bending at the elbows and shoulders. Continue pulling the barbell until it reaches the mid torso. Exhale as the barbell is lifted.
DOWNWARD MOVEMENT – Lower the barbell with control until the elbows are fully extended while keeping the shoulders parallel to each other. Inhale at the completion of the descent.