Bent Over Barbell Rows - Upper Back Exercise

Why is Barbell Bent Over Rows so effective?

If you are looking to strengthen the upper back and add massive muscle to upper back region then Bent over Barbell rows is the best upper back exercise.

Its a favorite of legend Arnold Schwarzenegger and he mentions that how he suggested this exercise to Frank Zane who has a weaker middle and lower back compared to his upper back and he went on to develop Mr Olympia body.

We mortals can definitely benefit.

Purpose -- To Build Muscle Mass in Upper Back

Execution Technique.

This exercise is using a Barbell loaded with weights.

Steps.

1. Stand with a narrow stance and grab hold a bar with overhand grip.

2. Bend down with knees slightly and let the bar hang in front of you.

3. Now use the back and raise the bar until it touches the abdominal region and NOT the chest region as it reduces back muscle contraction.

4. Lower the bar under control to starting position.

Points to remember

Exhale while you exert.
Do not use more weight than you can handle. This fatigues your spinal erectors and say goodbye to form then.
Use wrist straps if applicable to reduce biceps involvement.
Perform good 1-2 sets warm ups.

Alert - Avoid rounding lower back when you row down

Keep your back naturally arched as a rounded lower back can result in spine injuries like herniated disks.

Bending your knees slightly and keeping your torso rigid throughout the move helps keep a straight back.

Ask partner assess proper form or use a mirror to evaluate your form.

Bent Over Rows Variations

Bent over Dumbbell Rows