Barbell Bent Over Row

Proper Positioning

1. Grasp the bar with an overhand grip around shoulder width apart

2. Firmly plant foot just short of shoulder width

3. Knees slightly bent

4. Head and neck in a neutral position

5. From the hips, bend the upper body forward slightly

6. Chest and glutes out

7. Allow the bar to hang around knee height with the elbows extended

Proper Technique

1. Retract the scapula and pull the arms back until the elbows are approximately beneath the shoulders

2. Pull the bar towards the belly button while trying to relax the hands and arms as much as possible

3. Lower the bar with control maintaining the contraction of the lats

4. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Avoid tugging the torso for assistance

2. Maintain a flat back and a firm upper body

3. Do not lock out the arms during the elbow extension

4. Avoid hyperextending the elbow at starting position