{"id":1826,"date":"2019-11-25T06:30:26","date_gmt":"2019-11-25T14:30:26","guid":{"rendered":"https:\/\/musclemagfitness.com\/?p=1826"},"modified":"2019-11-25T06:30:26","modified_gmt":"2019-11-25T14:30:26","slug":"how-to-perform-bent-over-rows","status":"publish","type":"post","link":"https:\/\/fghdesign.com\/mmf\/how-to-perform-bent-over-rows\/","title":{"rendered":"How To Perform Barbell Bent Over Rows For A Strong Upper Back"},"content":{"rendered":"\n<p>Barbell bent-over rows are an excellent exercise for the development of a strong back and improving your posture. Strengthening your upper back will help you pull your shoulders back and keep you back in alignment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Barbell Bent Over Rows Summary<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Primary Muscles Worked: Upper Back (Latissimus Dorsi, Infraspinatus, Rhomboids, Teres Major, Trapezius)<\/li><li>Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Biceps Brachii, Deltoid, Erector spinae, Posterior, Triceps Long Head, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus<\/li><li>Equipment: Barbell<\/li><li>Mechanics Type: Compound<\/li><li>Force: Pull<\/li><li>Utility: Auxiliary<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to Properly Perform the Barbell Bent Over Rows<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Proper Positioning Is Important<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Start with your face parallel to the ground and centered over the bar.<\/li><li>Next, lift your chest.<\/li><li>While you bring your chest up, drop and lower your shoulders by relaxing them and extending your arms.<\/li><li>Breath into your belly and tighten your core.<\/li><li>Place your feet slightly wider than shoulder-width for a strong base.<\/li><li>Finally, lower your hips back, keeping your center of gravity over your midfoot.<\/li><\/ol>\n\n\n\n<section class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-undefined uagb-columns__stack-tablet uagb-columns__valign-middle uagb-columns__gap-5 alignundefined uagb-columns__reverse-tablet uagb-columns__reverse-mobile\" id=\"uagb-columns-f48a6343-4d3b-42d1-a584-a8cb7eb9a9fb\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-2\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-ce71bb58-14d8-4389-b6fa-5129618a772c\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h3 class=\"wp-block-heading\">Performing Barbell Bent Over Row Procedure<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Once you are in the proper position, you can pick up the bar by doing a partial deadlift. You can grip the bar either overhand or underhand. Either way, the bar should be directly over your midfoot.<\/li><li>Keep your abs tight and chest up.<\/li><li>Don&#8217;t overextend your hips. Your back shouldn&#8217;t rise much higher than where it was at the start of the Barbell Row<\/li><li>Under control, pull the weight up to your lower chest (xiphoid process), while focusing on bringing your shoulder blades together.<\/li><li>Pull the bar until it touches your lower chest and squeeze.<\/li><li>Under control, lower the weight, stop just before your elbow lock. Finally, pull the barbell back up to your chest.<\/li><li>Repeat<\/li><\/ol>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-9bdb6b19-8171-4b31-ad19-09da16c7080a\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Barbell-Rear-Delt-Row-shoulder.gif\" alt=\"Man performing barbell bent over rows with MuscleMagFitness logo background.\" class=\"wp-image-4739\" \/><\/figure><\/div>\n<\/div><\/div>\n<\/div><\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Jeremy Ethier Demonstrating Underhand Bent Over Rows<\/h2>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:420px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_kBWAon7ItDw\"><div id=\"lyte_kBWAon7ItDw\" data-src=\"\/\/i.ytimg.com\/vi\/kBWAon7ItDw\/hqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/kBWAon7ItDw\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/kBWAon7ItDw\/0.jpg\" alt=\"YouTube video thumbnail\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<h3 class=\"wp-block-heading\">Muscles Utilized For Barbell Bent Over Rows<\/h3>\n\n\n\n<section class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-undefined uagb-columns__stack-tablet uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined muscles-image\" id=\"uagb-columns-320376f8-a213-430f-b91d-3b57b19de2cc\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-2\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-d5f5ffaf-8160-4622-8f1e-7f5b3db5c45b\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h4 class=\"wp-block-heading\">Target (Agonist) Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Infraspinatus<\/li><li>Latissimus Dorsi<\/li><li>Rear Deltoids<\/li><li>Rhomboids<\/li><li>Teres Major<\/li><li>Teres Minor<\/li><li>Trapezius, Middle<\/li><li>Trapezius, Lower<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Synergist Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Brachialis<\/li><li>Brachioradialis<\/li><li>Deltoid, Posterior<\/li><li>Erector spinae<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Dynamic Stabilizers Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Biceps Brachii<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Stabilizer Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Adductor Magnus<\/li><li>Erector Spinae<\/li><li>Hamstrings<\/li><li>Gluteus Maximus<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Antagonist Stabilizers<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Pectoralis<\/li><li>Triceps, Long Head<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-image muscles-image\" id=\"uagb-column-28e285e5-ad93-408e-9e85-15917f20dfb2\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<div style=\"height:720px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n<\/div><\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Tips for Maximizing the Muscle Building Effects of Barbell Bent Over Rows<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>You can keep your upper body more horizontal to work lower on you back.<\/li><li>Keep your Knees to allow you to maintain your back straight.<\/li><li>If low back becomes rounded due to tight hamstrings, don&#8217;t lower your chest as far until you gain more hamstring flexibility.<\/li><li>Do this if you struggle with your lower back rounding. First, deadlift the barbell to standing position. Next, lower your chest as far as you can, keeping your back straight, but no further.<\/li><li>Focus on pulling your elbows to the ceiling, not pulling with your hands. Changing this focus will engage you back more as you pull your shoulder blades together.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common Errors While Performing the Bent Over Rows<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bar Is Too Far Forward<\/strong>. You must keep the bar close to your body. If the bar is too far forward, you will be more likely to ben your back to maintain a proper center of gravity.<\/li><li><strong>You are standing Too Upright<\/strong>. Remember, you are not deadlifting. So lower the weight if you are overextending your hips.<\/li><li><strong>You Are Lifting With Your Hips<\/strong>. If you are jerking the weight up with a hip extension, then you are not effectively working your upper back.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Variations of the Bent Over Row<\/h2>\n\n\n\n<p>These variations are intended to work different subgroups of your muscles or work your same muscles in slightly different ways. You will find that you will get stronger faster if you rotate these exercises frequently and not perform them all together. There are plenty of variations to the&nbsp;<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"\/mmf\/content\/section\/51\/2350\/\"><\/a><a href=\"https:\/\/fghdesign.com\/mmf\/exercises?cat=4\">exercise<\/a>. Some other variations include:<\/p>\n\n\n\n<div class=\"wp-block-uagb-icon-list uagb-icon-list__outer-wrap uagb-icon-list__layout-vertical Exercise-Image-List\" id=\"uagb-icon-list-46e0a77a-746a-44f8-ad2a-d0b5ee47ea12\"><div class=\"uagb-icon-list__wrap\"><a class=\"uagb-icon-list-repeater-0 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/sites\/6\/2019\/10\/Dumbbell-Palm-Rotational-Bent-Over-Row-Back.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Dumbbell Bent Over Row.<\/strong>\u00a0The same movements as detailed above, except you, can use a longer range of motion. Since the dumbbells won&#8217;t touch your chest like the barbell, you can pull your elbows up higher.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-1 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Barbell-Rear-Delt-Row-shoulder.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Pendlay Row<\/strong>. Pendlay Rows is used to develop explosive strength and not large muscle. The barbell bent-over row involves resting with the bar on the ground between each rep. The focus is only on the concentric movement and minimizing the effects of the eccentric movement.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-2 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/sites\/6\/2019\/10\/Barbell-Reverse-Grip-Bent-over-Row-Back-1.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Underhand Grip Bent Over Row.<\/strong>\u00a0When you use an underhand (reverse) grip, you will incorporate your biceps and lats more. You may find that the reverse grip is more comfortable for you or you can lift more weight this way.<\/span><\/div><\/div><\/a><\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Additional Exercises To Compliment Your Rows<\/h3>\n\n\n\n<div class=\"wp-block-uagb-icon-list uagb-icon-list__outer-wrap uagb-icon-list__layout-vertical Exercise-Image-List\" id=\"uagb-icon-list-009966db-8ae1-4cd8-8840-4920519b1de4\"><div class=\"uagb-icon-list__wrap\"><a class=\"uagb-icon-list-repeater-0 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/the-deadlift\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Barbell-Deadlift-m-Hips.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/the-deadlift\">Deadlifts<\/a>.\u00a0<\/strong>The Deadlift is an excellent exercise for your entire body. As one of the core power lifts it is a great measure of your back strength. Deadlifting will also improve your posture, but it will focus on strengthening your lower back and keeping your lower back straight.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-1 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Cable-seated-row-Back.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Machine Seated Row<\/strong>. Machine row is a great compliment or alternative to the barbell bent over row. You can change out handles to work different parts of your back.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-2 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/lat-pulldowns-for-a-sexy-v-taper\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Cable-Pulldown-pro-lat-bar-Back.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/lat-pulldowns-for-a-sexy-v-taper\">Lat Bar Pulldown<\/a>.<\/strong>\u00a0Performing lat pulldowns or chin-ups are other great exercises for developing a strong back.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-3 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/hyperextensions-for-a-strong-lower-back\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Plate-Hyperextension-Hips.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/hyperextensions-for-a-strong-lower-back\">Hyperextensions<\/a>.\u00a0<\/strong>Hyperextensions target your erector spinae, while also working your gluteus maximus, hamstrings, and adductor magnus.<\/span><\/div><\/div><\/a><\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Fitting In Barbell Bent Over Rows To Your Strength Training Routine<\/h3>\n\n\n\n<p>Barbell bent-over rows should be a go-to exercise for most strength training routines. If you struggle with performing bent-over rows, start out with a lighter weight, and work on your form and flexibility. If you are looking for more exercises to build a strong back check out&nbsp;<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/fghdesign.com\/mmf\/best-back-exercises\">7 of the Best Back Exercises for Bodybuilding and Strength Training<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Barbell bent over rows are an excellent exercise for the development of a strong back and improving your posture. Strengthening your upper back will help you pull your shoulders back and keep you back in alignment. <\/p>\n","protected":false},"author":8,"featured_media":4749,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4,5,9,24],"tags":[58,95,125,137,140,144],"class_list":["post-1826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding-posts","category-exercises-men","category-fitness-and-exercises-posts","category-weight-lifting","tag-deltoids","tag-latissimus-dorsi","tag-rhomboids","tag-teres-major","tag-trapezius","tag-upper-back"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Perform Barbell Bent Over Rows For A Strong Upper Back - Muscle Mag Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fghdesign.com\/mmf\/how-to-perform-bent-over-rows\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Perform Barbell Bent Over Rows For A Strong Upper Back\" \/>\n<meta property=\"og:description\" content=\"Barbell bent-over rows are an excellent exercise for the development of a strong back and improving your posture. 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bent over rows are an excellent exercise for the development of a strong back and improving your posture. 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