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Bent Over Barbell Row

Bent Over Barbell Row

Bend knees slightly and bend over the barbell with your back straight and butt sticking out. You want your center of gravity right over your feet. Grasp bar with a shoulder width or slightly wider overhand grip.

Pull the bar up toward and into your lower chest/upper abs. Return until arms are extended and shoulders are stretched forward. When the bar is returning to the bottom position make sure the barbell is descending towards the feet in a controlled motion. Your upper body should be parallel with the floor during the entire movement. Do not swing or jerk the weight. Repeat.

When done correctly this exercise will back on some mass to your back. Do not swing or jerk the weight. Train the back not the ego. Keep the back flat (not rounded) to better target the upper back muscles and to avoid injury to your low back. And do not lock the knees.

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