Are you looking for ways to build a stronger and more muscular back? You can try different variations of back exercises, and one of the most preferred ones is the bent over barbell row.
This exercise engages most of the muscles in your back. However, in order to optimise your results from bent over barbell row workouts, you need to know about the right tips and techniques. Simultaneously, there are also common mistakes that you need to avoid to prevent injury.
Scroll down to unlock the secret to a shredded back!
What is Bent Over Barbell Row?
Barbell bent over row is an excellent exercise for developing a larger and more powerful back. It is ideal for individuals who wish to enhance their bench press, deadlift, and squat performances. The barbell bent over row is regarded as one of the first big-muscle exercises. It involves picking the barbell off the floor, leaning forward, and raising the bar towards your sternum (towards chest). While doing this, your back should remain straight, your knees should be bent, and your neck should be in neutral position aligned with your spine. Your hands should only be slightly wider than the distance between your shoulders.
Bent Over Barbell Row Target Muscles
This is a compound exercise, which means that it engages different groups of muscles in your back.
Barbell bent over row muscles worked best for the individuals who are determined to get in the right shape anyway. Here is how it works:
- The major muscles that are targeted in the bent over barbell row are the latissimus dorsi. These are the two huge wing-like muscles in the back, with lengths ranging from 20 to 40 centimeters.
- It also targets the middle and lower trapezius. These are large trapezoid-shaped muscles on the surface with the main function of moving and stabilising the scapula (shoulder blade).
- It strengthens rhomboids, which lie beneath the trapezius and helps support upper limb movement.
- It also engages your posterior deltoids, the muscles that help in the backward movement of your arms.
Equipment Needed for Bent Over Barbell Row
Doing a barbell bent over row form typically requires only barbells. However, you can also use the following:
- Resistance band
- Dumbbells
- Machines
In addition to these, you can also personalise the equipment used and the barbell bent row form in case you have back pain or want to target specific muscles.
Proper Form and Technique for Bent Over Barbell Row
You can implement the following technique for bent over barbell row form:
- Place your feet shoulder-width apart and stand behind the barbell.
- Maintain a straight back, slightly bend the knees, and then bend at the hips. When positioning yourself to lift the barbell, try thinking about sitting back a little bit and shifting your tailbone behind your feet. You should be able to bend your body forward to a 45-degree angle, but no more.
- With your hands towards your shins and your forearms facing downwards, grasp the bar slightly wider than shoulder width.
- Bring the bar to your abs by pulling your elbows up behind you while contracting your glutes and core. Maintain a straight back, continue to draw your elbows behind you, and push your shoulder blades together.
- Extend your arms and keep the barbell plates slightly off the floor, hold for one second before lowering the bar gradually back to the beginning position.
- Do three sets of six to twelve repetitions.
Avoiding Common Mistakes in Bent Over Barbell Row
While this workout is effective, if done incorrectly, bent over row dumbbell can lead to muscle injury. However, you can avoid any mishaps by avoiding the common mistakes listed below:
- Avoid Placing Elbows Too High
Ensure that your arms are positioned parallelly to the ground. If they are higher, it may strain your shoulders. Simply remember to stop when your elbows are at shoulder level.
- Avoid Adding Too Much Weight
Lifting more weight challenges your muscles and promotes bigger gains. However, increasing weight abruptly can put too much stress on your shoulder muscles and lead to injury. To avoid this, gradually increase the weight as training progresses.
- Position Your Torso Correctly
The stance of your back is highly crucial in this exercise. A torso bent too forward or backward will shift the momentum from the targeted muscles and can cause serious injury.
- Going Too Fast
While doing bent over barbell row, you can benefit more from slow and controlled movements. It helps keep your back muscles engaged for longer periods of time and gradually shifts the focus from one muscle group to the other as your torso moves. Going too fast can lead to sprains or muscle injuries.
To Sum Up
Doing bent over barbell row is an effective way to strengthen your back muscles. The bent over barbell row muscles worked up include your middle and lower trapezius, rhomboids, and posterior deltoids. You can personalise this workout with equipment like barbells, dumbbells, resistance bands, or machines. It is crucial to maintain the right balance and position while doing this workout, to optimise your gains and avoid injuries.
