{"id":19660,"date":"2017-04-10T14:06:39","date_gmt":"2017-04-10T14:06:39","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=17829"},"modified":"2023-11-02T03:50:52","modified_gmt":"2023-11-02T03:50:52","slug":"barbell-bent-over-row","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/barbell-bent-over-row\/","title":{"rendered":"Barbell Bent Over Row &#8211; Complete Form Guide and Video Tutorial"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:2.5em\">B<\/span>arbell bent over row is one of the best back exercises to help increase strength and size in your back. Due to your position, the exercise will also help strengthen core and ab muscles too!<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-18598\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/hombros1234.png\" alt=\"Barbell bent over row\" width=\"350\" height=\"464\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/hombros1234.png 280w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/hombros1234-226x300.png 226w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>The main aim of the Barbell bent over row is to keep your shoulders down and your elbows close to your body. This makes sure you are not using other muscles to take over the pulling action.<\/p>\n<p>As I mentioned above, you will also use your core and abs, by holding a strong bent over position throughout the whole exercise.<\/p>\n<p>You should keep your belly button pulled back to engage your underlying core muscles and brace your abs to hold yourself in position.<\/p>\n<p>Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do a perfect barbell bent over row.<\/p>\n<p>If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is\u00a0further down this page.<\/p>\n<div class=\"video-responsive\"><iframe src=\"https:\/\/www.youtube.com\/embed\/YcK7pyFXmWk?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><!--more--><\/p>\n<h2 style=\"text-align: left; color: #aa0000;\">How To Do A Barbell Bent Over Row &#8211; Step-by-Step Technique<\/h2>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Step 1: Stand in front of the barbell, in a strong athletic stance, making sure your feet are just past shoulder width apart, your back is in neutral alignment and your core is tight.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Step 2: Bending your knees, and keeping your back straight, lower down to pick up the bar and set your grip. You can choose from an &#8216;hooked' grip, or a \u2018wrapped\u2019 grip.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Step 3: Lift the bar by performing a deadlift move, keeping your back straight and driving through your knees.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Step 4: Bend yourself forward by hinging at the waist and pushing your butt back, so you reach just lower than 45 degrees with your body. Your arms will hang down with the weight just lower than your knee.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<ul>\n<li>Step 5: Breathing out, pull the bar into your belly button, making sure you keep your shoulders down and your elbows close to your side. Squeeze your back throughout.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/44.png);\">\n<ul>\n<li>Step 6: Breathing in, lower the bar back to the start point, maintaining neutral spine and a tight core throughout.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/45.png);\">\n<ul>\n<li>Step 7: Complete the prescribed number of reps, then using the deadlift motion, lower the weight back to the floor.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p>** Pro Tip: We recommend starting 3 sets of 15-20 reps.**<\/p>\n<p>To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project\u00a0<a href=\"https:\/\/www.youtube.com\/channel\/UCKvJ_vxZZoN5yeWBU2CVGcQ\" target=\"_blank\" rel=\"noopener noreferrer\">YouTube channel.<\/a><\/p>\n<p>Enjoy!<\/p>\n<p>The Men's Health Experts @ The Fit Father Project<br \/>\n  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=barbell-bent-over-row&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=barbell-bent-over-row&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  \n<p><em>* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice &#8211; just well researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a><\/div>\n<p><span ...\n<\/p>\n","protected":false},"author":4,"featured_media":22225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[2,53,54],"tags":[55],"class_list":["post-19660","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-fat-loss-exercise","category-build-muscle","category-tutorials","tag-tutorials","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Barbell Bent Over Row - Complete Form Guide and Video Tutorial<\/title>\n<meta name=\"description\" content=\"Check out our complete form guide and video tutorial for barbell bent over row. 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