### Barbell Row (Bent-Over Barbell Row)
**Primary muscles worked:**
- Upper back (lats, rhomboids, rear delts, traps)
- Biceps and forearms (secondary)
- Core and lower back (stabilizers)
**Benefits:**
One of the best compound movements for building a thick, strong upper back and improving posture. It also carries over well to deadlifts and overall pulling strength.
**Proper Form (Step-by-Step):**
1. **Setup**
- Stand with feet hip-width apart.
- Grip the barbell just outside your knees (slightly wider than shoulder-width) with an overhand grip (pronated). Underhand (supinated) grip is a variation called Yates row.
- Load appropriate weight (start light to master form).
2. **Hinge & Starting Position**
- Push hips back, bend knees slightly, and hinge forward until your torso is roughly 15–45° from horizontal (almost parallel to the floor is ideal for most).
- Keep your spine neutral (no excessive rounding or arching). Look forward or slightly down.
- The bar should hang straight down from your shoulders, arms fully extended.
3. **Pull**
- Initiate the pull by driving your elbows back and up (think “elbows to the ceiling”).
- Pull the bar to your lower chest/upper stomach (usually just below the sternum).
- Squeeze your shoulder blades together hard at the top (1-second hold improves mind-muscle connection).
4. **Lower**
- Control the bar back down to full arm extension without letting your hips sag or torso rise.
**Common Mistakes to Avoid:**
- Using momentum/jerking the weight (keep it strict).
- Standing too upright (reduces lat involvement).
- Pulling the bar too high (to the chest/neck) → turns it into an upright row.
- Rounding the lower back → big injury risk.
- Ego lifting with too much weight → leads to all of the above.
**Programming Tips:**
- 3–5 sets of 6–12 reps is the classic hypertrophy/strength range.
- Heavy 3–6 rep sets work great for strength.
- Pendlay row variation (bar starts dead on the floor each rep) is stricter and more explosive.
Comments