Bent Over Rows with a Barbell
The bent-over row with a barbell is a fundamental exercise for the upper back, latissimus, and rear shoulder muscles. The upper body is leaned forward while the barbell is pulled in a controlled manner toward the lower abdominal area. This exercise can also be done with dumbbells.
Necessary equipment
Bent Over Rows with a Barbell - the correct execution
- Start in hip-width stance
- Bend your hips until your upper body is horizontal to the floor
- Make sure your spine is straight
- Knees are slightly bent
- Grab the barbell at least shoulder width apart
- Pull the barbell to your belly button
- Work in the largest possible range of motion
- Throughout the repetitions, make sure you stay in the bent-over position.
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
Which muscles are trained by Bent Over Barbell Rows?
Primary trained muscles for Bent Over Barbell Rows
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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Similar exercises to Bent Over Barbell Rows
Bent Over Rows with dumbbells
The Bent Over Row with dumbbells is an effective exercise for the upper back. The upper body is leaned forward while the dumbbells are pulled up in a controlled manner, bringing the shoulder blades together. It is important to keep the back straight and perform the movement slowly. This exercise can also be done with a barbell.
One Arm Row with dumbbells
One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.
Ring Rows
Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as {ring pull-ups} or {ring muscle-ups}(). Thanks to the freedom of movement provided by the rings, other variations like hinge row, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.
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