1 Bent Over Barbell Row

Primary Muscle :Mid-Back, Lats

Secondary Muscles:Lower Back, Biceps

Equipment:Barbell

Movement type:Compound

Execution:

Using an overhand grip, hold the bar just inside of shoulder width. Pick the bar up off the ground and place your feet about shoulder width apart. Lean forward at angle of between 45 and 15 degrees above parallel and full extend your arms toward the ground. Keeping your back flat and chest up, pull the weight up to the area just below your rib cage. Keep your elbows close to your body throughout the entire movement and squeeze your back together as the bar touches your body. Hold the bar in the contracted position for a brief second and then lower the weight back to the starting position. Think of your hands as hooks and pull from your elbows, this will help you to feel the back muscles contracting and less bicep activation.

Starting Position



Finishing Position



Exercise Video

1 Bent Over Barbell Row

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1 Bent Over Barbell Row