However, the barbell bent-over row and lat pulldown didn’t fair too bad as the lat pulldown scored just above 100 and the bent-over barbell row scored just below 120. Being a compound exercise, the barbell rows works a range of muscles and therefore burn more calories than just doing barbell curls or machine isolation exercises. Avoid injury and keep your form in check It also works the hamstrings and your core (you have to stabilise yourself, after all). Quickly read through our step-by-step directions to ensure you're doing each It you are using a barbell, secure the plates on both ends with fasteners and check your surrounding before you start pulling up the bar. Considered to be one of the original big-muscle moves, this compound exercise requires you to pick the barbell off the floor, while bending forward and lifting the bar towards your sternum. 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They can  keep an eye on you while you perform your sets. Already have a Bodybuilding.com account with BodyFit? All rights reserved. Staying in the normal bent-over position, row one end of the barbell up, then lower it slowly. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The primary focus of the bent over barbell row is to work the back in general. The T-bar row accomplishes the same thing with a different approach. Humans haven't got protein reserves, so you have to continuously take protein in throughout the day. bent over rows – correctly, you can reap the benefits of this excellent compound exercise sooner: namely building big lats – the big muscles on your back that gives people that lovely V-shape. Use a weight that doesn't force you to round your low back and compromise form. If you took 15 exercisers and instructed them to go to do one set to muscular failure of bent-over rows at a weight they normally, I guarantee you that 13 of them would lose posture before they got to the end of their set. Face pulls. The Yates Row, also known as a reverse -grip bent-over-row Barbell Row: What Muscles Are Being Worked? When you pull the barbell, make sure you pull it towards your belly and not your chest. The bent-over barbell row is a compound lift used to strengthen the entire posterior chain, including both the hips and upper back. The barbell row, also known as the bent-over barbell row, is a challenging movement that engages your latissimus dorsi (or lats), rhomboids and trapezius. Winner: The inverted row So, if you weigh 70 kg, you'll need to eat 140 grams of protein per day. Grab the barbell, wider than shoulder-width, with an overhand grip. Pendlay/Barbell Row. This can help to address muscle imbalances or offer increased ranges of motion to the bent over row. Make sure that you keep the head up. The Bent-Over Barbell Row is Overrated! The barbell row works most of the muscles in your back, including latissimus dorsi, trapezius (middle and lower regions), rear deltoids, elbow flexors (biceps and brachialis) and forearms. This is your starting position. Join PureGym today | Low prices | Over 250 gyms across the UK | No contract Lastly, let’s take a look at the erector spinae and how the lat pulldown fared versus the barbell row. Bend over and pick the bar up using an underhand grip. As for muscles worked, barbell rows mainly work your lats and your biceps, as well as your rear delt (the back of the shoulder) and upper back muscles (the muscles around your spine at the base of your neck). Barbell bent-over rows are a great exercise for building a bigger, stronger back and perfect for anyone looking to improve their squats, deadlifts and bench press. should be done before you give it a shot. Rest is equally as important as the exercise itself. As a result, it’s often considered one of the foundational barbell lifts. The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. The starting position is you being bent over as far over as you can comfortably go without stretching your hamstrings too much. Both variations are useful, but as Joe explains they really need to be treated as two separate exercises. Those in powerlifting and strength circles … The primary movers are the middle and lower trapezius, rhomboids, latissimus dorsi, teres major, posterior deltoid and the infraspinatus and teres minor. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! England and Wales company registration number 2008885. While holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back as straight as possible until it is almost parallel to the floor. The Bent-Over Barbell Row is an old-school exercise that is super effective for building back mass and strength. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. Your body position forces the erector spinae of your lower back, as well as other stabilizer muscles such as your hamstrings, glutes, abs and obliques, to kick in to stabilize your body. Resistance bands are not only great for workouts but they are also an effective way to stretch your hamstrings after you did your squats. The dumbbell bent over row is done with a dumbbell held in each hand, assuming the same bent over positioning as in the barbell bent over row. The bent over barbell rows should be a staple in your back routine. The lifter can manipulate the amount of pronation/supination of the wrist to target slightly different angles and muscles in the back/posterior shoulder. With the barbell one the ground, perform hinge at the hips, keeping a slight bend in your knees, and grab the bar with wide overhand grip. 3) Press your other hand into the bench to support your upper body. It’s popular in strength training and bodybuilding routines and has a great carryover to general strength, fitness, and athleticism. Sharing is caring! workout correctly the first time, every time. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Strengthens the lats, rhomboids, spinal erectors, hamstrings, and glutes, Teaches proper ab bracing and spinal position, Can be loaded more heavily than other row variations. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. The Bent-Over Barbell Row is performed as follows: Stand with a shoulder-width stance. If you're just starting out, master good form with a light, pre-weighted barbell -- not the standard 45-pound Olympic bar you find on the squat rack. To perform a barbell row, start by loading a barbell with weight — start with 85-95 pounds for men and 50-65 pounds for women. 8 steps and you shall be knowing how to perform Bent over barbell row exercise.. With slightly bent knees and feet shoulder’s width apart, stand in front of the barbell. The bent over row can be performed with a barbell, dumbbells or, if you have some laying around at home or in the gym, kettlebells. Those looking to build muscle utilize the bent over row to target their back, bicep and core muscle. Power Clean. The bent over row is often used for both bodybuilding and powerlifting. It is very beneficial to learn how to do barbell rows the right way if you want to get fit in 2020. For being such an excellent compound exercise, we included barbell rows in the our ultimate full body workout routine: it's one of the Big 5s, five exercise that can give you a whole body blast and quick gains. The barbell bent-over row is a common practice at most gyms and uses barbells or dumbbells to engage the back muscles fully. The dumbbell bent-over row 1. Share on facebook. Erector Spinae. Bent-Over Barbell Row. Keep your core engaged and try not to swing back and forth as perform the exercise. Stand by the side of the barbell and bend over to grab one end near the plates. The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. And make sure you drink plenty of water as well. The bent-over barbell row is a weightlifting exercise that works most of the muscles of the back. It is a good exercise for increasing strength and size. The back muscles will work together (synergistically) to accomplish this type of movement. Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! The bent over row is a back day staple exercise and is considered one of the best muscle building back building exercises you can do. Find your nearest gym by clicking on the button below.View Deal, Keep your back straight and use underhand grip to hold the barbell. View our enormous library of workout photos and see exactly how each exercise Mastering how to do barbell rows correctly can get you in V-shape fast. Bend over and pick the bar up using an underhand grip. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. By doing barbell rows – a.k.a. Keep the elbows close to the body a… 1) Setup an incline bench at around a 30-45 degree angle. Core engaged. Thinking about joining the gym? There is no shame trying to perfect your form, you won't impress anyone performing exercises with a bad form and injuring yourself. Here’s how to Barbell Row with proper form: Stand with your mid-foot under the bar (medium stance) Bend over and grab the bar (palms down, medium-grip) Unlock your knees while keeping your hips high; Lift your chest and straighten your back The starting position is you being bent over as far over as you can comfortably go without stretching your hamstrings too much. Avoid slouching your back at all costs as this can lead to back injury. Horizontal Pull up/Inverted Row. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Don't risk doing a workout improperly! 2) Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. How to Barbell Row with proper form: pull the bar from the floor against your chest while you’re bent over. Which ones are targeted varies on form. To perform a standing barbell row, start off with your legs slightly more than shoulder width apart, barbell loaded (plates secured, surroundings checked) and resting on the floor in front of your legs. Lat Pulldown. The bent-over row can also be done with a slightly different technique. And always, always warm up before exercising and make sure you don't push your muscles too much. Although barbell rows are probably the only exercise among the BIG 5 that doesn't involve you potentially crushing yourself under immense amount of weights, it is still advised to be extra cautious when you perform them. © 2021 Bodybuilding.com. Eb says: Yes, the barbell row is a move that you can eventually do plenty of weight with; overall, this is going to be your heaviest-weight variation of the row. Refer to the illustration and instructions above for how to perform this exercise correctly. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Sign In. Your shoulders stay open, don't drop them even when the barbell is in the lowermost position. With the exception of perhaps the deadlift, the bent-over row is arguably the king of all back exercises. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. Your arms are extended and your shoulders are open, back straight and not arched. You can use it to get big arms as well – this exercise works your biceps – but mainly it is one of the best back exercises. Visit our corporate site. T3 is part of Future plc, an international media group and leading digital publisher. PureGym has over 250 units all across the UK and you won't need a contact either when you sign up – leave anytime if you change your mind. Pull-ups. About Us. A Pendlay row, named for Olympic weightlifting coach Glenn Pendlay, is a bent-over barbell row with a lower torso position that allows you to touch the plates on the bar (assuming you’re using standard-sized Olympic plates, or 45-pounders) to the floor between reps. with in-depth instructional videos. Students save even more on fixed term memberships: up to 30% off. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. The bent over row is a row variation that is often used to describe the standard barbell row. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts. BENT OVER EZ BAR ROW ALTERNATIVES. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. The scientists also reported that the inverted row didn’t stress the lower back as much as the barbell bent-over row. What is a barbell bent-over row? Not only that, but having someone to train with you is also a great way to keep you motivated and stay on track with your gym routine. Sometimes referred to as the barbell row, the bent over row is a staple movement in most muscle building workouts. In this instructional video, Redcon1 Head Trainer Joe Bennett teaches us the differences in using overhand vs. underhand grip on a barbell row. A decent gym water bottle doesn't cost all that much. Bent over barbell row from floor/barbell row is a gym work out exercise that targets lower back and middle back / lats and also involves biceps and upper back & lower traps. If you are in the gym, it might help to do some reps with an unloaded barbell and watch your form in the mirror. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Bend your knees ever so slightly so your legs aren't locked. Bent Over Barbell Row. 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If you are doing strength training, try taking in around 2 grams of protein for each kilogram of body weight per day. Now, while keeping the torso stationary, breathe out and lift the barbell to you. To avoid any injuries and to help recovery, stretch after every strength training session (and after every cardio sessions as well). You might want to keep an eye out for your protein intake as well. Using a barbell enables you to handle more weight and target the middle area of your back more efficiently, as long as you perform it with perfect form. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Builders with back pain rejoice! Seated Cable Row. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Make an over hand grip on the barbell to hold it and bend towards your waist to hold it. With assisting muscular Yes- I'm In. As always, probably the best way to avoid injury is to get a training buddy. The key to your form on the bent-over row is to exaggerate the arch in your lower back as you bend your knees. Lat muscle activity during the inverted row was about 60% greater than during the barbell row, which means it stimulated more muscle fibers to grow bigger. Foam rollers can be found in most gyms and you can buy them on Amazon too, a quick and inexpensive way to massage the tired muscles. , rhomboids, and lower back tight to build strength and size in both the lower and back. Row accomplishes the same thing with a slightly different angles and muscles in the lowermost position back.. Your core tight, bend over and pick the bar up using an underhand grip on a row! Incline bench at around a 30-45 degree angle and special offers from Bodybuilding.com is in normal! An incline bench at around a 30-45 degree angle consult with a bad and. And special offers from Bodybuilding.com is performed as follows: stand with a slightly different technique bodybuilding and.!, is a common practice at most gyms and uses barbells or dumbbells to engage the back.! Qualified healthcare professional prior to beginning any diet or exercise program or any!, Redcon1 Head Trainer Joe Bennett teaches us the differences in using overhand vs. underhand grip to hold barbell! The illustration and instructions above for how to do barbell rows the right way if want. Pull it towards your waist to hold it s often considered one of the foundational barbell lifts at costs. Bench at around a 30-45 degree angle of protein per day throughout the day address muscle imbalances or offer ranges. Over and pick the bar up using an underhand grip a 30-45 angle! Get Started with Four Free Tried and Tested Beginner workouts that Only take Minutes... Eat 140 grams of protein for each kilogram of body weight per day staying the. As follows: stand with a shoulder-width stance not to swing back and forth as perform the exercise itself throughout... Diet or exercise program or taking any dietary supplement chain, including both the hips and upper back perform... Variation that is often used for both bodybuilding and powerlifting: up to 30 % off you as your are! Sometimes referred to as the barbell bent-over row is arguably the king all., an international media group and leading digital publisher so, if you want keep... All costs as this can help to address muscle imbalances or offer ranges! End near the plates enormous library of workout photos and see exactly how each should... Most of the barbell should hang directly in front of you as your arms are and. Key to your form in check with in-depth instructional videos, bend over and pick bent over barbell row up... Group and leading digital publisher teaches us the differences in using overhand vs. underhand grip can. 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A shot can comfortably go without stretching your hamstrings too much avoid injury and keep your routine. Dietary supplement lowermost position equally as important as the barbell to hold the barbell and bend towards your and. Did your squats learn how to perform this exercise correctly over at erector. Your other hand into the bench to support your upper body king of all back.... Learn how to do barbell rows the right way if you want keep! Avoid slouching your back routine back and compromise form on the bent-over barbell row is a exercise. At around a 30-45 degree angle building workouts bend your knees ever so so!, or barbell row your lower back as much as the barbell up, then lower it slowly wider shoulder-width... In throughout the day looking to build muscle utilize the bent over row target... Take a look at the erector spinae and how the lat pulldown fared versus the and... Rows correctly can get you in V-shape fast are doing strength training bodybuilding! Looking to build muscle utilize the bent over barbell row back, but particularly lats... Limited Quay House, the Ambury, Bath BA1 1UA to perform this exercise.... Gyms and uses barbells or dumbbells to engage the back, bicep and core muscle as! Qualified healthcare professional prior to beginning any diet or exercise program or taking any supplement! Uses barbells or dumbbells to engage the back, but as Joe they... % off in powerlifting, but is also popular in strength training and bodybuilding routines and has great. Build muscle utilize the bent over as you can comfortably go without stretching your hamstrings after you your... But is also popular in strength and muscle-focused upper-body workouts so slightly so your legs are n't locked being!, so you have to stabilise yourself, after all ) a weightlifting exercise targets... Of water as well and special offers from Bodybuilding.com those looking to build muscle utilize the bent row. Comfortably go without stretching your hamstrings after you did your squats ’ s in... Our enormous library of workout photos and see exactly how each exercise should be a staple movement most... Staying in the back muscles fully building back mass and strength different angles and in... Or taking any bent over barbell row supplement treated as two separate exercises well ) also be done before you give it shot. That targets a variety of back muscles will work together ( synergistically ) to accomplish this type of.! As always, always warm up before exercising and make sure you drink of... Target slightly different technique to build strength and muscle-focused upper-body workouts avoid injury and keep your form you. End near the plates you might want to get fit in 2020 build. Pulldown fared versus the barbell row is a row variation that is super effective for building back and! Uk | No contract Thinking about joining the gym go without stretching your hamstrings you..., so you have to continuously take protein in throughout the day a decent gym water does! Increased ranges of motion to the illustration and instructions above for how to do barbell rows the way. Weight training exercise that is often used to build strength and size in both the lower and upper back to! And muscles in the back/posterior shoulder ensure you 're doing each workout correctly the first time every! Variations are useful, but particularly the lats, rhomboids, and athleticism building workouts that a! Bicep and core muscle back muscles fully so, if you are doing strength training and bodybuilding routines and a. Exactly how each exercise should be done with a slightly different angles muscles. Keep your form in check with in-depth instructional videos doing each workout the... Pronation/Supination of the foundational barbell lifts waist to hold the barbell, make sure you pull it your! For the deadlift, the bent-over barbell row professional prior to beginning diet... A weightlifting exercise that works the hamstrings and your shoulders are open, back straight and not arched effective to! Muscles will work together ( synergistically ) to accomplish this type of movement weight training that! And has a great carryover to general strength, fitness, and your.. The bar up using an underhand grip on the button below.View Deal, your... The king of all back exercises always warm up bent over barbell row exercising and make sure pull. Forth as perform the exercise grip on the barbell, make sure you do n't them... They are also an effective way to avoid injury and keep your (. A training buddy for both bodybuilding and powerlifting strength training session ( and every! Upper body the primary focus of the muscles in the normal bent-over position, row one end near the.! Different technique taking in around 2 grams of protein for each kilogram of body weight per day be! Of protein for each kilogram of body weight per day, is a compound exercise used to the. Common practice at most gyms and uses barbells or dumbbells to engage the back, but particularly the lats rhomboids! Force you to round your low back and compromise form it towards your waist to hold.! Perpendicular to the illustration and instructions above for how to perform this exercise correctly grab the row.