Introduction:
The bent over barbell row is a great back exercise that has many so many different ways to do it. I’m sure you would have seen many people do this exercise but with many different styles and grip positions. The most important thing to remember is to keep a neutral spine through out the exercise while limiting any swinging as best you can. Other than that you can have your back in any angle you want and pull the bar anywhere from your chest to hips. This is the main reason why I love this exercise because you can hit your back in so many different angles and your core muscles work overtime by holding your posture correctly.
How to do it…..
Grasp a loaded bar with what every grip you like, the three main grips you can choose from are double under hand, close over hand or wide overhand. Each of these will slightly work your back differently so keep this in mind when doing multiple sets.
After you have chosen your grip you will then stand up with the bar against your thighs and bend your knees slightly. You will then bend from your hips to whatever angle you choose all the way until 90 degrees. The less you bend forward from the hips the easier the exercise will be as and it will put less pressure on your lower back. If your only bending forward slightly I would suggest you use your thighs as a guide and pull the bar from knee to hip, but if you go any lower you can pull anywhere up to your chest again depending how far forward you go.
After you have chosen your preferred position you can then begin the exercise by pulling the bar towards your body, pausing and squeezing your shoulder blades together before slowly lowering back to the start. It’s very important you squeeze your back together rather than just to pull the weight up and down so that you can maximise your contractions.
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