These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the bent-over barbell row.
Why choose the bent-over barbell row?
Pulling is one of our 7 primary functional patterns that we regularly use in everyday life. The bent-over barbell row is a great way to train this movement and is one of the most efficient means of developing overall strength and musculature of the back muscles.
Specifically, the movement focuses on developing the latissimus dorsi muscles (which sit at either side of the back) and the rhomboids (which sit in between the shoulder blades). The biceps are also recruited.
As you perform the movement in a bent-over position, the bent-over barbell row also encourages the development of strength in the lower back muscles and hamstrings.
The keys to a good bent-over barbell row
Keep your torso at a 45° angle from the floor – a common mistake when performing the row is to have your torso parallel with the floor. For certain rowing exercises, this can help to focus more on your upper back muscles. However, in order to engage as many of your back muscles as possible during the row, your torso should be at roughly a 45° angle from the floor. Doing so will recruit more of your lat muscles, allowing you to generate more force during the movement
Pull through your elbows! – one of the most useful cues for any upper body pull exercise is to 'pull through your elbows'. What I mean by this is to imagine a rope hanging from each of your elbows. To complete your pulling motion, rather than focus on pulling through your hands, focus on pulling these imaginary ropes. This better engages your back muscles and provides far more force for you to complete the exercise
Pull the bar into your belly button – when first performing a bent-over barbell row, the temptation is to bring the bar up in a straight line towards your chest. For most other exercises, this is the right line to stick to as it's the most efficient use of your energy. However, in order to engage as many of your back muscles as possible during the lift, it's actually more beneficial to bring the bar up and slightly backwards towards your belly button
Keep a neutral spine throughout – the bent-over barbell row is dependent on a solid posterior chain to perform properly. This includes stable hamstrings and glutes, as well as a neutral spine. Not having a neutral spine (i.e. allowing your back to round too much) can lead to extra pressure on your spinal discs, increasing your chance of injury
Breaking down the bent-over barbell row
The way we perform all exercises is impacted by our individual proportions and leverages.
For the bent-over barbell row, wrist, elbow, shoulder and hip mobility can all greatly impact our motion. The below steps are general guidelines for completing a bent-over barbell row, but don't be afraid to experiment with slightly different hand widths, hip angles and bar paths until you find what is most comfortable for you.
Step 1: Bring your feet under the bar and place them at around shoulder width apart. Your toes should be pointing forwards
Step 2: Place your hands on the bar at a width just outside of your knees
Step 3: Deadlift the bar up from the ground
Step 4: Tilt your upper body forwards until it is roughly at a 45° angle from the floor. At the same time, bend slightly at the knees
Step 5: Pull through your elbows to bring the bar up and slightly backwards into your belly button
Step 6: Reverse the movement to complete one repetition
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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