Muscles Worked in the Barbell Bent Over Row

The barbell bent over row is a great exercise for working the muscles in your back. This exercise works the lats, traps, and rhomboids, as well as the muscles in your rear delts and biceps. When performed properly, the barbell row can also help to improve your posture and prevent back pain.

  • How to Perform the Barbell Bent Over Row

    How to Perform the Barbell Bent Over Row

    An excellent exercise for the back muscles is the barbell rows. This is how you do it:


    1. Starting off, hold a barbell with an overhand grip in front of you while standing with your feet hip-width apart.

    2. As you lower your torso until it is almost parallel to the floor, bend at the hips. Throughout the movement, keep your back straight and your knees slightly bent.

    3. Row the barbell up towards your chest while leading with your elbows from this posture. At the peak of the lift, contract your back muscles before lowering the barbell back to the starting position.


  • Tips for Optimizing Your Bent Over Row Form

    Tips for Optimizing Your Bent Over Row Form

    One of the best workouts you can do is a bent-over row if you want to have a strong and muscular back. When done correctly, this exercise can enable you to straighten up, get stronger and bigger, and lower your chance of injury.


    Here are some pointers to improve your form and make the most of this fantastic exercise:


    1. Initially, use a light weight. Use a modest weight when practicing the bent over row at first to ensure that your form is excellent. You can gradually raise the weight as you get more accustomed to the action.

    2. Maintain a straight back. When executing this exercise, one of the most frequent errors people make is to round their back forward. Your risk of injury rises as a result of the needless stress this places on your spine. Rather, make sure to maintain a good, straight back during the entire exercise.

    3. Use your entire range of motion. Another common error is not employing the complete range of motion. Before raising it back up, make sure to lower the weight all the way to your thigh. This will guarantee that you're using every back muscle and getting the greatest benefit from the exercise.

  • Bent Over Row Alternatives

    Bent Over Row Alternatives

    Try including some bent over row substitutes in your exercises if you're trying to switch up your workout regimen. There are many additional exercises you may do to give your back a nice workout in addition to this one. Here are some options to the bent-over row to try:


    1. dumbbell rows are a variation on the bent-over row where you hold dumbbells in each hand rather than a barbell weight.

    2. You can perform a cable row exercise at the gym using a cable machine equipped with a handle or a rope connection.

    3. Rows using resistance bands are an option if you don't have access to weights or a gym. Anchor the band around a sturdy object and then hold the other end in each hand as you row back.


Why choose Artbell Barbell bent over row?

  • ARTBELL quality control

    ARTBELL makes sure that all manufacturing processes are monitored from the material input up to the casting machining and packing process. This includes control charts and cause-effect charts, as well as graphs of correlation, permutation charts and statistical analysis tables, data stratification methods, histogramsand more.

  • barbell bent over row strict quality standards

    In the quality control of Olympic bars the yield strength as well as the tensile strength is the most important. We conduct conducted our own strength tests to ensure that every barbell can keep its shape and resist breaking or deforming forever.

  • High standard raw materials

    ARTBELL yoga balls are made from the beginning to ensure highest quality. The resin we use is PVC material is 100% suitable for human consumption It is also non-toxic. The yoga ball pressure limit is not to exceed 300kg. Our strict control ensures that the yoga ball won't be able to deform or explode, even when the weight of a person is too much.

  • High-level production process

    The elastic belt ARTBELL is manufactured from non-toxic, environmentally friendly TPU raw materials. The elastic belt is monitored by QC at multiple angles to guarantee its soft touch, wear resistance and yellowing resistance. It's extremely tough and elastic, which means it won't break in the event of a needling.

Sets, Reps, and Weight Recommendations

When it comes to the barbell bent over row, there are a few things to keep in mind in terms of barbell sets, reps, and weight. For beginners, it is recommended that you start with 3 sets of 8-10 reps. As you get more comfortable with the exercise, you can increase the number of sets and reps. And, as always, make sure to use a weight that challenges you but doesn't put your form at risk.


Here are a few additional tips:

-Keep your back straight and your core engaged throughout the exercise.
-Focus on using your back muscles to lift the weight.
-Slowly lower the weight down to avoid swinging or jerking motions.

By following these recommendations, you'll be well on your way to mastering the barbell bent over row!


Conclusion

Targeting the back muscles is made easy with the barbell row form. When done properly, it can aid in preventing injuries and improving posture. When performing this exercise, pay close attention to your form and avoid arching your back. If your lower back hurts in any way, stop right away and see a doctor before continuing.

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