Bent Over Barbell Row

Bent Over Row Instructions

• Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
• Position your feet slightly inside shoulder-width.
• Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
• Maintain a slight knee bend throughout.
• Grip the barbell with a pronated hand position. Your eyes should be looking down, not straight ahead.
• Neutral neck position.
• Pronated = palms facing down
• Activate your shoulder blades/scapulas, feeling as if you are pinching a quarter between your shoulder blades.
• Your arms are merely lever for your mid back. Don't 'yank' the weight up or rock your torso backward.
• Initiate and control the movement with the mid-back.
• Your arms remain passive in this movement.
• Keep the bar path vertical, not letting it stray from your center of gravity.
• The top position is the bar by your upper abdominals.
• Lower the bar slowly, maintaining tension on the lats and mid back.

*Tips*

• Avoid 'rocking' your torso to move the weight up.
• Maintain a strong core and neutral spine from throughout the movement.
• Using momentum negates the exercise because it takes tension off of the lats and mid back.
• Use lighter weight to ensure technique proficiency and proper muscle activation. 
• Don't let your shoulders roll forward or your upper traps shrug during the movement.