Bent Over Barbell Row – Back Exercise –

Start by gripping a barbell
with the palms of your hands facing down. Bend your knees slightly
and bring your torso forward. While keeping your back
straight, bend at the waist until it’s almost
parallel to the floor. Keep your head up, as well. The barbell should hang directly
in front of you, as your arms will be hanging perpendicular
to the floor and your torso. This is your starting position. Now, while keeping your torso
stationary, breathe out and lift the barbell toward you. Keep your elbows close to your
body, and only use your forearms to hold the weight. At the top contracted position,
squeeze the back muscles and hold for a brief pause. Then inhale and slowly
lower the barbell back to the starting position.

14 Replies to “Bent Over Barbell Row – Back Exercise –”

  1. Surely a more strict row movement, like Pendley rows, would be a much more effective mid back exercise?? Pendleys also eliminate trap involvement and are far kinder to your lower back….
    Just my opinion but I think rowing like this is incorrect.

  2. BORs > Pendlay Rows.

    Pendlay rows should use more of your mid back (mid/low traps + rhomboids) because you are parallel to the ground and are forcefully contracting the back. But, the TUT is much greater with BORs.

    You will notice later on when you go heavy with BORs or Pendlays that BORs do not strain the lower back as much. Plus rows done parallel to the floor with no deloading of the weight = best for mass.

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