The Bent-over Barbell Row is one of those very basic exercises that really delivers in terms of muscle development
. This exercise hits the back muscles, your lats as well as your biceps so it really is a great overall muscle workout.
The main problem with this exercise is that a lot of people use poor form and therefore are not maximizing their workout. Try to stick to the proper technique if you wish to fully develop your muscles and would like to avoid injury.
Here is how you do a Bent-Over Barbell Row:
1: Bend your knees and bend over from your waist. Do not round out your back when you do this.
2: Grab the barbell at shoulder width with a reverse hand grip so that your palms are facing toward you not away.
3: Now, while keeping your body in the same stance, pull the barbell up into your abdomen, all the while keeping the correct stance.
4: Lower the barbell back down to ground. This is one rep.
5: Repeat for the desired number of reps and routines.
Some Common Errors When Performing the Bent Over Barbell Row:
1: Improper body position. Keep your knees bent and do not lift from your lower back.
2: Yanking the weight up. Use solely your muscle power, do not yank the weight make the lift a free flowing movement.
3: Also do not bring your body down to meet the weight, that is cheating. You should bring the bar up to meet you instead of the opposite way around!