Are you struggling to see progress in your back muscles despite weekly barbell bent over row exercises? You’re not alone. It’s a frustrating experience to put in the effort, only to not see the results you’re expecting. Often, the cause of stagnant progress in back muscles comes down to poor form and a lack of variation within the exercise. In this blog post, we’ll explore common mistakes people make when performing the barbell bent over row, offer solutions to those mistakes and provide variations to challenge your muscles and take your progress to the next level.
Barbell Bent Over Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Barbell Bent Over Row Instructions
- Step up to the bar. Bend your knees slightly and bend over at your hips with you back straight.
- Grasp the bar with an overhand grip slightly wider than shoulder-width.
- Pull the bar to your upper waist with your back muscles.
- Flex at the top, then slowly lower the bar straight back down until your arms are extended.
- Repeat until you are done with your desired repetitions.
Video Tutorial
Barbell Bent Over Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Infraspinatus
- Latissimus Dorsi
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
Dynamic Stabilizers
Stabilizers
Antagonist Stabilizers
Benefits of Barbell Bent Over Row
The barbell bent over row is an essential exercise for developing strength and size in the posterior deltoid muscles. This exercise requires you to hold a barbell with both hands, bend your hips and lower your torso until it is almost parallel with the floor. You then pull the barbell up towards your chest while keeping your back straight and your elbows close to your body. The posterior deltoids are targeted during this exercise as they are responsible for extending the shoulder joint and pulling the arms back. Performing this exercise regularly will strengthen the posterior deltoids and help increase overall shoulder strength and stability. Additionally, this exercise can also help improve posture and reduce the risk of shoulder injuries.
Tips for Performing Barbell Bent Over Row
The Barbell Bent Over Row is an effective exercise to build strength and muscle. To get the most out of this exercise, it’s important to use proper form and technique. Here are some tips to help you get the most out of your Barbell Bent Over Rows:
- Do A Proper Warm-Up Prior To You Start To Add Any Heavy Weight. Not doing a proper warmup is the leading cause of injuries.
- Try Drop Sets. You can enhance your strength gains by using drop sets. A drop set is whenever you do a set to failure then you reduce the barbell and continue. You are able to reduce the load many times.
- Plan Your Workout Before You Get To The Gym. You should arrange your training session ahead of time if you have an end goal. In the event that your goal is just simply to preserve strength, you should continue to have a plan when you start your workout.
- Make certain your muscle tissue is warm when you are preparing to lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
Before you start performing Barbell Bent Over Rows, it’s important to be aware of the common mistakes people make when performing this exercise. Below is a list of mistakes that should be avoided to ensure you get the most out of your workout and stay safe while performing this exercise.
- Avoid The Urge To Rush Your Exercise Session. Every time you speed through your training session you are likely to have poor form and accidents.
- You’ll Do Better To Not Lift Solo. A workout partner might be an amazing driving force. A workout partner can certainly be also helpful spotter.
- You’ll Do Better To Not Skip Out On Recovery Days. Over-training can in fact make you weaker in lieu bigger.
Find More Barbell Exercises Here
Variations and Complementary Exercises
If you are looking to mix up your workout routine, try some of these variations, complementary, or alternative exercises. These exercises will still help you work the same muscles as the Barbell Bent Over Row, but with a different approach. Keep reading to find out more.
Barbell Pendlay Row
The Barbell Pendlay Row is an effective alternative or complementary exercise to the Barbell Bent Over Row. It is a variation of the bent over row that emphasizes form and technique over weight. The Pendlay Row begins with the barbell on the ground, and the lifter performing each rep from a dead start. This helps to recruit more muscle fibers, and prevents momentum from taking over during the lift. Additionally, this exercise requires the lifter to keep their back flat and core tight throughout each rep, making it a great exercise for improving core strength and stability.
Barbell Skier
Barbell Skier is a great alternative or complementary exercise to Barbell Bent Over Row. It is a compound exercise that strengthens the upper back, core, and glutes. This exercise is performed by standing with feet hip-width apart and holding a barbell in an overhand grip. While keeping the upper body still, the hips are then shifted from side to side as if skiing. This motion activates the muscles used in the Barbell Bent Over Row and helps to build strength in those areas as well. Additionally, it can help to improve core stability and mobility.
Cable Rope Rear Delt Rows
Cable Rope Rear Delt Rows are an excellent complementary or alternative exercise for the Barbell Bent Over Row. This exercise is performed with a cable machine and a rope attachment, and works the muscles in the back and shoulders. It is a great way to isolate the rear deltoids, which can be difficult to target with the Barbell Bent Over Row. The motion of this exercise also helps to build stability and control, making it an ideal exercise for those looking to improve their posture and form. Additionally, the rope allows for a greater range of motion than with a barbell, which allows the lifter to target the muscles in the back more effectively.
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Dumbbell Chest Supported Row
The Dumbbell Chest Supported Row is a great alternative or complementary exercise to the Barbell Bent Over Row. This exercise targets the same muscle groups as the Barbell Bent Over Row, but with a different angle. By having your chest supported on a bench, you are able to more accurately target your lats and rhomboids. This exercise also puts less strain on your lower back and allows you to use lighter weights, making it a great starting point for those who are new to strength training.
Reverse Fly With Bands
Reverse Fly With Bands is an excellent alternative or complementary exercise to the Barbell Bent Over Row. This exercise works the rear deltoids, rhomboids, and trapezius muscles in a similar manner to the Bent Over Row, but it can be done with minimal equipment and without loading up the spine. By using resistance bands, you can adjust the tension of the exercise and make it more challenging as your muscles become stronger. Additionally, Reverse Fly With Bands allows you to keep a neutral spine while performing the exercise, which helps to reduce the risk of injury.
Smith Machine Bent Over Row
The Smith Machine Bent Over Row is a great alternative or complementary exercise to the Barbell Bent Over Row. This exercise is performed with a Smith Machine, and the barbell is held at a higher position than the standard barbell bent over row. This higher position allows for a more upright torso position and reduces the risk of lower back injury. The Smith Machine Bent Over Row also puts less strain on the upper body, allowing for heavier loads to be used with less risk of injury. Additionally, the Smith Machine Bent Over Row works the back muscles from a different angle than the Barbell Bent Over Row, thus making it an excellent exercise for increasing overall back strength and muscle mass.
Find More Back Exercises Here
Opposing Complementary Exercises
For even more of a full body workout, try adding in some exercises that work the opposing muscles to the Barbell Bent Over Row. This will help to create balance in your body and ensure you’re getting an all-around workout. Here are some exercises you can add in to complement the Barbell Bent Over Row:
Wide Grip Chest Dip
Wide Grip Chest Dip is an excellent complementary exercise for Barbell Bent Over Row. This exercise targets the chest and triceps muscles, which are the opposing muscle group of the back and biceps muscles used in Barbell Bent Over Row. The wide grip variation of this exercise adds an extra challenge to the triceps, activating more of the chest muscles as well. Doing this exercise after Barbell Bent Over Row helps to ensure complete development of the upper body muscles by using both agonist and antagonist muscle groups.
Weighted Tricep Dips
Weighted Tricep Dips are a great complementary exercise to the Barbell Bent Over Row as they work the opposing muscle group. Weighted Tricep Dips involve placing your hands on a dip station and lowering your body down to the point where your elbows form a 90 degree angle. This exercise primarily targets your triceps, which are the opposing muscle group to your lats that are used in the Barbell Bent Over Row. Incorporating Weighted Tricep Dips into your workout can help to build a balanced upper body and prevent any muscle imbalances.
Smith Machine Decline Bench Press
The Smith Machine Decline Bench Press is an effective exercise to complement the Barbell Bent Over Row. This exercise targets the opposing muscle group, the chest and triceps, by having the user lay on the decline bench and press the barbell up and down. This allows for a greater range of motion and works the chest and triceps in an isolated fashion. The Barbell Bent Over Row works the back muscles, which are in opposition to the chest and triceps, allowing for a balanced workout. The Smith Machine Decline Bench Press is an excellent complement to the Barbell Bent Over Row, helping to build strength and symmetry in the upper body.
Get Stronger with Barbell Bent Over Rows
Barbell bent over rows are an essential exercise for building a strong and functional back. This compound exercise engages multiple muscle groups including the lats, upper back, traps, and biceps. The repetitive motion of pulling the barbell towards the chest strengthens the muscles responsible for posture and upper body stability. By incorporating barbell bent over rows into your workout routine, you will build a foundation of strength that will enhance your overall physique and improve your daily activities. Remember to focus on form and technique to avoid injury and maximize the benefits of the exercise.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Barbell Exercises
