Bent Over Row, Barbell, Overhand

The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variations of hand grip width place more emphasis on different areas of the back. Below you'll find a video guide and step by step instructions that describes the correct technique for the barbell bent over row exercise.

Bent Over Row, Barbell, Overhand Steps:

Step 1: Stand upright and grip the barbell with with an overhand grip that is slightly wider than shoulder width.

Step 2: Keeping the back straight bend forward to approximately 45 deg. This movement should all come from the hips and not the spine.

Step 3: The back should remain straight throughout the exercise.

Step 4: Bend the knees slightly and pull the bar in towards the stomach by bending the elbows and pulling the shoulders back

Step 5: Pause briefly and lower the bar back to the start.

Top Tip:

• The majority of the movement for this exercise should occur at the elbows and shoulders.
• Their should be little or no movement in the hips or spine, which should be kept straight at all times.