How to perform Barbell Bent Over Row with proper form

Setup

1. Equipment: Use a barbell.
2. Stance: Stand with your feet shoulder-width apart.
3. Grip: Bend at the hips and knees to lower your torso. Grip the barbell with both hands, slightly wider than shoulder-width, using an overhand grip.

Positioning

1. Hinge at Hips: Keep your back straight and hinge at the hips until your torso is about 45 degrees to the ground.
2. Knees: Slightly bend your knees for stability.
3. Brace Core: Engage your core muscles to protect your lower back.

Execution

1. Pulling Motion: Pull the barbell towards your lower ribcage, keeping your elbows close to your body.
2. Squeeze Shoulder Blades: At the top of the movement, squeeze your shoulder blades together for maximum contraction.
3. Lowering the Bar: Slowly lower the barbell back to the starting position while maintaining control.

Tips

• Keep your head neutral, looking down slightly.
• Maintain a straight back; avoid rounding your shoulders.
• Ensure your hips remain in position; do not let them rise or drop excessively during the lift.

Common Mistakes

• Rounding your back.
• Overextending your neck.
• Using momentum instead of controlled motion.

Maintain proper form throughout the exercise for effectiveness and to prevent injury.