The barbell row is a weightlifting exercise that targets the muscles in the upper and mid back, as well as the biceps and forearms. It is an effective compound exercise that can help increase upper body strength and improve posture. The barbell row is performed by taking hold of a loaded barbell with a wider than shoulder width, underhand hand grip, and bending at the knees and waist while maintaining a straight back and straight arms. By following the proper technique, you can maximize the benefits of this exercise while minimizing the risk of injury.
How to perform Barbell Underhand Bent Over Back Row
- Take hold of a loaded barbell with a wider than shoulder width, underhand hand grip.
- Bend at your knees and waist (more so at your waist) whilst maintaining a straight back and straight arms.
- Exhale and squeeze the muscles in your back to bring the barbell in towards your torso.
- Bend at the elbow to allow the movement but try not to take any weight through your forearms/ biceps.
- Once the barbell is as close to your body as it can be or the muscles in your back are at tight as they can be, inhale.
- Return the barbell along the same path back into the starting position.
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