Posted on March 01, 2016 by Jenny Cromack

Continuing on from the technical model blogs we’ve started writing, here is a blog about the barbell bent over row

This exercise like many others is often completed significantly too heavy, causing poor spinal position, the inability to move the weight through the full range of motion, and can, in fact, compound poor posture, rather than assist in strengthening your postural muscles. I strongly advise that this lift is completed at a conservative weight. Okay, so moving on here is the technical model for the barbell bent over row – pronated grip.

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  1. Deadlift the barbell using a pronated grip to a full extended position. Once you reach the standing position, check your grip is set at the correct width. To do this your thumb when extended should be able to just touch the outside of thigh.
  2. Flex at the knee between 10 and 20 degrees (this is basically a very small bend). This small bend in the knees helps to change the tension relationship of the hamstrings, which in turn allows the spine to maintain its neutral position.
  3. Retract the shoulder blades and engage the latissimus dorsi, this creates tension in the posterior chain which will assist synergist muscles in maintaining a neutral spine.
  4. Once tension has been created hinge at the hip, focus should be on maintaining the knee angle achieved in phase 2, the back should remain neutral abd taught.
  5. The torso angle we need to achieve is just above parallel to the floor. It is common to see individuals using a higher torso angle, this is generally caused by a weight that is significantly too heavy, and should be reduced.
  6. The bar should now directly below the torso in full arm extension. Without any movement in the torso or legs the bar should be upwards until it makes contact with the torso.
  7. Focus should be placed on retracting the shoulder blades as much as possible during full flexion (i.e when the barbell is at the top of the movement)
  8. Weight should be distributed towards the mid to rear of the foot throughout the entire movement

Following these steps will result in a very efficient barbell bent over row: once you have mastered the basics here are a few alterations you can make to change the focus slightly:

  • Use a supinated grip shoulder width can increase latissimus dorsi activation through increased shoulder extension
  • A wide overhand grip (outside 1 thumbs distance from the bar) can increase recruitment of the rear deltoids as well as the rhomboids.

Happy rowing!