How To Do A Barbell Bent Over Row – Step-by-Step Technique - Avoid mistakes
The main aim of the Barbell bent over row is to keep your shoulders down and your elbows close to your body. This makes sure you are not using other muscles to take over the pulling action.
As I mentioned above, you will also use your core and abs, by holding a strong bent over position throughout the whole exercise.
You should keep your belly button pulled back to engage your underlying core muscles and brace your abs to hold yourself in position.
Step 1: Stand in front of the barbell, making sure your feet are just past shoulder width apart, your back is in neutral alignment and your core is tight.
Step 2: Bending your knees, and keeping your back straight, lower down to pick up the bar and set your grip.
Step 3: Lift the bar by performing a deadlift move, keeping your back straight and driving through your knees.
Step 4: Bend yourself forward by hinging at the waist and pushing your butt back, so you reach just lower than 45 degrees with your body. Your arms will hang down with the weight just lower than your knee.
Step 5: Breathing out, pull the bar into your belly button, making sure you keep your shoulders down and your elbows close to your side. Squeeze your back throughout.
Step 6: Breathing in, lower the bar back to the start point, maintaining neutral spine and a tight core throughout.
Step 7: Complete the number of reps, then using the deadlift motion, lower the weight back to the floor. - 56 minutes ago