How to Do the Perfect Barbell Bent Over Row (Complete Guide)

Perfect Barbell Bent Over Row Technique

The barbell bent over row is a fundamental pulling exercise that works your upper back, rear delts, and biceps while also engaging your core and lower back. Proper form ensures maximum muscle activation and reduces injury risk.

Step-by-Step Form Guide

1.Setup Position: Stand with feet hip-width apart, knees slightly bent, and grip the barbell with both hands slightly wider than shoulder-width.
2.Hinge at the Hips: Lower your torso by hinging at the hips, keeping a neutral spine. The barbell should hang in front of you with arms fully extended.
3.Pull the Barbell: Pull the barbell toward your lower chest/upper stomach, squeezing your shoulder blades together as you row.
4.Lower the Weight: Slowly lower the barbell back to the starting position with control.
5.Breathing: Inhale while lowering the bar and exhale as you pull the bar towards your torso.
6.Safe Finish: Ensure your torso remains stable and avoid rounding your back during the exercise.

Common Mistakes to Avoid

1.Rounding the back during the pull, risking injury.
2.Jerking the bar or using momentum rather than muscle activation.
3.Flaring the elbows too much away from the body.
4.Not maintaining a neutral spine, causing lower back strain.
5.Lifting the chest instead of hinging from the hips.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Ensuring optimal torso angle and posture for proper rowing mechanics.
2.Correcting elbow movement for targeted muscle engagement.
3.Improving the stability of your lower back and core during the lift.
4.Monitoring breathing patterns to improve endurance and form.
5.Preventing overextension or improper form during the lowering phase.

Perfect Barbell Bent Over Row Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching