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Bent Over Row (Barbell)

The bent over row with a barbell is a fundamental exercise that targets the upper back, lats, and biceps. It is highly effective for building back strength and muscle mass, improving posture, and enhancing overall upper body stability. Incorporating this exercise into your routine helps develop a strong, well-balanced upper body.

Primary Muscle Group
Type of Weight

Back

Barbell

1. Setup: Stand with your feet shoulder-width apart, and place a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Starting Position: Lift the barbell to stand, then hinge at the hips to lower your torso until it’s nearly parallel to the floor. Keep your back straight and knees slightly bent.
4. Execution: Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the movement. Keep your elbows close to your body.
5. Return: Slowly lower the barbell back to the starting position with your arms fully extended. Repeat for the desired number of reps.

Diagram of the muscles activated:

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