bent over barbell row | Benefits of barbell row | How to do

bent over barbell row,Hello and Welcome back guy’s,in our today’s Blog. Today we are going to discuss a very important topic that is Bent Over Row exercise,it’s benifits, variations of Bent over row exercise and how to do.

Most people don’t pay attention to their back until it frustrates them and they are forced to spend hours in agony on wooden floors.Even regular gym-goers will usually focus on the more glamorous muscles and turn down the opportunity to relieve the tension and stress a deskbound lifestyle can put on your back. Problem? Your shoulders tend to rotate internally, and this results in tight pecs and a stiff neck.

The bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Those that are targeted vary on form. The bent over row is often used for both bodybuilding and powerlifting. This is a great exercise to increase strength and size.

Your back muscles are the primary beneficiaries of the bent-over row, and as they increase in strength, your posture will improve as well, so you won’t fall over as much. Directly stimulating your lats, traps, rhomboids and rotator cuffs does wonders for your body. a strong back with better posture.

How To Do Bent Over Barbell Row

Barbell bent over row


  • ‌Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keeping your legs slightly bent, keep your back straight and bend your upper body until it is almost perpendicular to the floor.
  • ‌From here, move the weight upwards to the lower part of your chest. pause. And return to the starting position under control.

Variations of Bent Over Row


Their are different types of Bent over row.

1: Reverse-Grip Bent-Over Row

Reverse grip barbell row


By the using reverse grip of Barbell, you put more weight on your lats and lower will be gives you back in a V-Shape.

2: Dumbbell Bent-Over Row

Bent over barbell row


An another excellent variation on the bent-over row is to lower the barbell to a set of dumbbells. Having two weights requires a little more coordination, and, more importantly, stops you relying too much on the stronger side of your body for the entire row. Choosing dumbbells instead will help you balance your strength on each side. Start with the dumbbells just below your knees and allow your wrists to naturally twist during the movement.

3: Pendlay Row

Bent over barbell row

This tough act on the standard barbell bent-over row takes its name from weightlifting coach Glenn Pendle, who championed it. With the Pendle row, you bend so that your back is parallel to the ground and lower the barbell to the ground with each rep. Otherwise form points are the same – overhand grip, shoulders squeezed together at top of rip, core braced.You will need to reduce the amount of weight you use with the Pendle row because of the added challenge in lifting the barbell off the ground with each rep.

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