What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the bent over barbell row, also known as the barbell row or bent-over row.
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CC: This exercise is gonna target all parts of your back, with emphasis on your lats, traps, and rhomboids. Now there’s 2 different ways to perform this depending on which part of your back you wish to emphasize, and each one depends on how you grip the bar. Using a wide overhand grip slightly further than shoulder width will place more emphasis on your upper back and rear delts, while a narrow overhand grip within shoulder width will place more emphasis on your lats. Nonetheless, both utilize a very similar technique, so just choose the one best for you.
Once you’ve done that, it’s time to initiate the setup. First, grab the bar firmly in the palms of your hands with your thumbs wrapped around, then lift the weight up and take a few steps back, placing your feet just outside your hips with your toes pointed slightly outwards. From here, squeeze your glutes and puff out your chest to straighten out your posture, then hinge your hips back while slightly bending your knees without pushing them forward, to lower the barbell as far down as you can without rounding your back. As you do this, push your shoulder blades down away from your spine and protract your scapula to fully stretch out your lats.
The starting position should look something like this where your spine is neutral, your arms are fully extended, your scapula is protracted, your eyes are pointed down, and the bar is directly over your midfoot.
From here, there’s actually 2 ways to initiate the concentric. If you’re using a narrow grip, drive your elbows back and row the weight towards your hips, and if you’re using a wide grip, drive your elbows up and row the weight towards your chest. But in both variations, focus on lifting the weight all the way up to your torso by leading with your elbows and squeezing your shoulder blades together. Keep your eyes down, your shins vertical and your elbows tucked in, and drive the weight up by bringing your elbows above your body.
At the top, the bar should be in contact with your torso, your arms should be perpendicular, and your upper back should be slightly arched with your lower back neutral.
From here, begin the descent by protracting your scapula and pushing your shoulder blades apart, while keeping your back straight, your eyes down, and your elbows tucked by your side. Lower the weight down and just slightly forward by fully extending your arms and completely stretching out your lats, and get back into the starting position for the next rep.
To incorporate this into your routine, choose a moderate to heavy weight for 3-4 sets of anywhere from 8-15 reps.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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