Exercise The Right Way - The Barbell Bent-Over Row -

Home
>
Muscle Building & Bodybuilding
>
Exercise The Right Way - The Barbell Bent-Over Row

Exercise The Right Way - The Barbell Bent-Over Row

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the bent-over row using a barbell.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the bar with a closed, pronated grip.
Grip should be slightly wider than shoulder width.

STARTING POSITION

Adopt a shoulder width stance with knees slightly flexed.
Flex the torso forward so that it is not quite parallel to the floor.
Make sure the back remains straight.
Look to a point just ahead of the feet.
Let the bar hang with the arms fully extended.
This is the starting point for all repetitions.

UPWARD MOVEMENT

Pull the bar up towards the lower chest.
Point the elbows up.
Keep the torso rigid, back flat and knees slightly flexed.
Touch the bar to the chest in one smooth movement.

DOWNWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso and knees in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

In The News:

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.ajc.com/services/content/printedition/2008/12/03/evowensqa.htmlcid=1277059884ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNHPGZb2XDEmIgnNHxDy4lLACWuCSwQamp;A / TERRELL OWENS: ‘Fitness is more than physical’/abrfont size=-1font color=#6f6f6fAtlanta Journal Constitution,nbsp; USAnbsp;-/font nobr23 hours ago/nobr/fontbrfont size=-1Once you start to bbuild muscle/b, you start getting tighter and feeling compact. I have a lot of bmuscle/b mass, but I have to maintain flexibility. b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.mensfitness.com/nutrition/250cid=0ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNFYeNOKlsB83SZI1T4U3ttHIfkNMAimg src=http://news.google.com/news?imgefp=VYWzEEsOBLkJimgurl=www.mensfitness.com/images/mf/209625/13453.jpg width=80 height=69 alt= border=1brfont size=-2Men#39;s Fitness/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.mensfitness.com/nutrition/250cid=0ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNFYeNOKlsB83SZI1T4U3ttHIfkNMAbMuscle/b-Up Your Diet/abrfont size=-1font color=#6f6f6fMen's Fitnessnbsp;-/font nobr10 hours ago/nobr/fontbrfont size=-1These seven easy nutritional upgrades will bbuild muscle/b, trim fat, and help to keep your body in peak condition. When companies remove the fat from yogurt, b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.thebraziltimes.com/story/1483017.htmlcid=1277324792ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNEsGUqHhTCNmPUOHvykMnurjMRpiAimg src=http://news.google.com/news?imgefp=fGjLwaaD0JMJimgurl=www.thebraziltimes.com/photos/11/84/66/1184667-L.jpg width=80 height=53 alt= border=1brfont size=-2Brazil Times/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.thebraziltimes.com/story/1483017.htmlcid=1277324792ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNEsGUqHhTCNmPUOHvykMnurjMRpiAYouthful Knights looking to bbuild/b on title season/abrfont size=-1font color=#6f6f6fBrazil Times,nbsp;INnbsp;-/font nobr1 hour ago/nobr/fontbrfont size=-1Both Pingleton and Mikesell have added bmuscle/b to their frames and Mikesell has another season of football behind him along with the Advanced PE program. b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.prweb.com/releases/fitness/workout/prweb1663624.htmcid=1274225672ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNHg4kJfGDcXa2HHMy2YD29X1qzRdAimg src=http://news.google.com/news?imgefp=bBYfOoLPaLUJimgurl=www.prweb.com/prfiles/2008/11/24/193912/gI_0_cover.jpg width=80 height=80 alt= border=1brfont size=-2PR Web (press release)/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.prweb.com/releases/fitness/workout/prweb1663624.htmcid=1274225672ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNHg4kJfGDcXa2HHMy2YD29X1qzRdAbBuild Muscle/b, Burn Fat Without Steroids, HGH (or any other illegal b.../b/abrfont size=-1font color=#6f6f6fPR Web (press release),nbsp;WAnbsp;-/font nobrNov 25, 2008/nobr/fontbrfont size=-1However, it could be used by anyone looking for a better understanding of what it takes to bbuild muscle/b and burn fat naturally. b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.popularmechanics.com/home_journal/woodworking/4294348.htmlcid=1277250247ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNEzWH7WO9q6UY81p-QW9y-W5SNQXAHow to bBuild/b a Pergola: FAQs/abrfont size=-1font color=#6f6f6fPopular Mechanics,nbsp;NYnbsp;-/font nobr8 hours ago/nobr/fontbrfont size=-1Go for a balance of bmuscle/b and grace. • The Southern Yellow Pine Council#39;s ceiling joist chart makes some sense for pergolas. b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.sunderlandecho.com/news/Plan-to-build-Muscle-Beachstyle.4742427.jpcid=1275395616ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNG6DGMx6zuTnDoQXTrjj3-ieoZ8ngPlan to bbuild Muscle/b Beach-style gym in Seaburn/abrfont size=-1font color=#6f6f6fSunderland Echo,nbsp;UKnbsp;-/font nobrNov 28, 2008/nobr/fontbrfont size=-1By Ross Robertson A bMUSCLE/b Beach-style outdoor gym, a watersports paradise and an events resort are just some ideas for sweeping changes to Sunderland#39;s b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.webwire.com/ViewPressRel.asp%3FaId%3D80638cid=1274022424ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNFEqX7sfVwdkJU2gtjV9MpjdQBfagbBuild Muscle/b Fast/abrfont size=-1font color=#6f6f6fWebWire (press release),nbsp;GAnbsp;-/font nobrNov 23, 2008/nobr/fontbrfont size=-1bBuilding muscle/b fast is the focus of a new website that uses informative articles and reviews of six of the top workout routines to help fitness enthusiasts b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://texas.rangers.mlb.com/news/article.jsp%3Fymd%3D20081202%26content_id%3D3698987%26vkey%3Dnews_tex%26fext%3D.jsp%26c_id%3Dtexcid=0ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNEFKMQiM5I-3obRsLnEok3FL3JiMwQamp;A with Josh Hamilton/abrfont size=-1font color=#6f6f6fTexasRangers.comnbsp;-/font nobr7 hours ago/nobr/fontbrfont size=-1I wouldn#39;t say bbuild muscle/b, but gain strength and maintain strength. With the medicine ball, I used to stand back-to-back with my dad, b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.sanfernandosun.com/sanfernsun/index.php%3Foption%3Dcom_content%26task%3Dview%26id%3D3023%26Itemid%3D1cid=0ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNFvEQOA-bTZmgQ2v6V737GL5IBCugENERGY EXPRESS- From Noisy Knees To Jiggly Underarms/abrfont size=-1font color=#6f6f6fSan Fernando Valley Sun,nbsp;canbsp;-/font nobr1 hour ago/nobr/fontbrfont size=-1One of the best ways to prevent or at least postpone underarm jiggle is to exercise in ways that bbuild/b up your arm bmuscles/b, not just your triceps, b.../b/font/div/font/td/tr/table

table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.stltoday.com/stltoday/lifestyle/stories.nsf/lifestyle/healthfitness/story/62c18b6f45b1d2c9862575120073144c%3FOpenDocumentcid=0ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNHfhVHH4vZtNkRVwGuvyKCNnMLjSQimg src=http://news.google.com/news?imgefp=nc2cKsrIjkYJimgurl=images.stltoday.com/stltoday/resources/howididit625dec3.jpg width=80 height=54 alt= border=1brfont size=-2St. Louis Post-Dispatch/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.stltoday.com/stltoday/lifestyle/stories.nsf/lifestyle/healthfitness/story/62c18b6f45b1d2c9862575120073144c%3FOpenDocumentcid=0ei=11s3SbSQJYPK8ATWgqSvDwusg=AFQjCNHfhVHH4vZtNkRVwGuvyKCNnMLjSQHow I did it: Ate more to bulk up/abrfont size=-1font color=#6f6f6fSt. Louis Post-Dispatch,nbsp; United Statesnbsp;-/font nobr19 hours ago/nobr/fontbrfont size=-1He believes weight machines merely tone, whereas free weights bbuild muscle/b. He worked out four days a week, two hours each day and doubled what he normally b.../b/font/div/font/td/tr/table

build muscle - Google News

Exercise The Right Way - The Barbell Bent-Over Row

Muscle Building & Bodybuilding