Bent Over Barbell Rows

Bent Over Barbell Rows

Bent Over Barbell Rows : To thicken the upper back muscles. Bent over barbell rows helps widen the upper back and, to a lesser degree, adds density to the lower back muscles

1) Standing with feet a few inches apart, grasp the bar with a wide, overhand grip.

2) With your knees slightly bent, bend forward until your upper body is about parallel to the floor.

3) Keep your back straight, head up, and let the bar hang at arm's length below you, almost touching the shinbone when performing the bent over barbell rows workout.

4) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

When you do bent over barbell rows exercise with an Olympic barbell set with its larger plates you need to stand on a block or a bench so that you can lower the bar all the way down without the plates touching the floor. With your head up, back straight, and knees flexed, you are in a position similar to an Olympic lifter about to clean a heavy barbell.

It is important to make the back work so as not to make this a biceps exercise. Think of the arms and hands are hooks, a way of transmitting the contraction of the lats to the bar. Don't bring the bar up to the chest area itself; bringing it only to the abdomen reduces the role of the arms. Make sure your first set of bent over barbell rows exercise is relatively light to let your back get warmed up. By the time you get to your last set, a little bit of cheating is all right to get you through it, but keep it to a minimum.

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