Barbell Row - Bent Over
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Barbell Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Stand with your feet about shoulder-width apart. Hold the barbell with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the weight straight up toward your waist. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Stand, feet shoulder-width apart, holding a barbell, overhand grip. Bend over, knees slightly bent, bar hanging down.
Stand with your feet about shoulder-width apart. Hold the barbell with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift a barbell straight up towards your waist. Feel the lift from the lats and traps.
Lift the weight straight up toward your waist. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the barbell slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with an overhand grip. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats.