Barbell Bent-over Row

Bend knees slightly and bend over bar with back
straight. Grasp bar with a wide overhand grip.
Pull bar to upper waist. Return until arms are
extended and shoulders are stretched forward.
Torso may be keep horizonal for stricter execution.
Knees are bent in effort to keep low back straight
(See Hamstring Inflexibility). If low back becomes
rounded due to tight hamstrings, either knees
should be bent more or torso may not be
positioned as low. Either fix may compromise
envolvement of Latissimus Dorsi since it forces
more shoulder transverse extension and less
shoulder extension range of motion. If low back is
rounded due to poor form, deadlift weight to
standing position and lower torso into horizontal
position with knees bent and back straight. A
shoulder width or underhand grip can increase lat
involvment by emphasizing shoulder extension
over tranverse extension.
Utility: Basic
Mechanics: Compound
Force: Pull
• Back, General
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Infraspinatus
• Teres Minor
• Brachialis
• Brachioradialis
• Pectoralis Major, Sternal
Dynamic Stabilizers
• Biceps Brachii
• Triceps, Long Head
• Erector Spinae
• Hamstrings
• Gluteus Maximus
• Adductor Magnus

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