Bent Over Barbell Rows - Upper Back Exercise

If you are looking to strengthen the upper back and add massive muscle to upper back region then Bent over Barbell rows is the best upper back exercise.

Purpose -- To Build Muscle Mass in Upper Back

Execution Technique.

This exercise is using a Barbell loaded with weights.
 

Steps.

1. Stand with a narrow stance and grab hold a bar with overhand grip.

2. Bend down with knees slightly and let the bar hang in front of you.

3. Now use the back and raise the bar until it touches the abdominal region and NOT the chest region as it reduces back muscle contraction.

4. Lower the bar under control to starting position.
 

Points to remember

• Exhale while you exert.
• Do not use more weight than you can handle. This fatigues your spinal erectors and say goodbye to form then.
• Use wrist straps if applicable to reduce biceps involvement.
• Perform good 1-2 sets warm ups.

Bent Over Rows Variations

Bent over Dumbbell Rows

Dumbbells allow extra squeeze at the top and a greater stretch at the bottom.
 

Execution Technique.

Here a pair of Heavy Dumbbells replace the barbell.
 

Steps.

1. Grasp a dumbbell in each hand and bend forward with knees slightly bent.

2. Now lift the dumbbells to your sides as far as possible.

3. Now lower the weights to the starting position

Dumbbells adds a variation and hits in a different angle and therefore you can perform this exercise to spice your routines sometimes.

Related Back Exercises

Chin Ups
Lat Pull Downs
Deadlifts
Shrugs
 

Back to Weight Training Exercises Homepage