The bent-over barbell row is the mack daddy of all rowing variations. Strengthens upper and lower back, shoulders, biceps, forearms, and grip. Also, being in the hip hinge position under load for time improves lower and upper back strength. Guess what that is for? you guessed it, Your dead weight
If you’re having trouble staying grounded in the hinge position and the bottom of your deadlift, spending more time there with the incline row is imperative. The bent-over barbell row is just about the perfect exercise for improve your deadlift performance but that is not the only benefit. Here are some important advantages of training the bent-over barbell row.
How to perform the bentover bar row
- Perform a proper hip hinge and grab a loaded bar with a grip that’s slightly wider than shoulder-width apart.
- With your chest up and shoulders down, row the bar to your belly button.
- Keep your elbows at about a 45-degree angle throughout the exercise.
- Pause at the top of the row, then slowly lower the weight back down.
- Reset and repeat for your desired reps.
Benefits of the Bentover Barbell Row
- Improved Posture: The hip-hinge loaded position of the bent-over row increases the strength and endurance of muscles that are important for good standing posture, the upper and lower back. Exercises like the bent-over row reinforce good spinal control to resist rounding in the upper and lower back.
- Added muscle and strength: The bent over row adds strength and mass to your upper back, lats, and erector spinae. Is a Great strength and muscle building exercise. because it allows the lifter to use more load than other rowing variations. Additionally, it activates the forearms and biceps, allowing for a stronger grip.
- Improved dead weight and traction performance: Maintaining a loaded hip hinge while pulling improves strength and endurance in the lower and upper back. Also, the glutes and hamstrings work isometrically to keep you in a good hip joint position. The barbell incline improves the strength and endurance of the muscles needed for deadlifts and other pulling exercises.
3 COMMON VARIATIONS OF BENTOVER ROWS
As great as the incline barbell row is, training it hard and heavy can be tough on your lower back and elbows. Also, rowing bilaterally strength imbalances between sides can pass. That’s why it’s always helpful to have a few variations to address those concerns.
Here are three slanted rows variations to improve your back game:
