Barbell Bent-over Row

Instructions
Preparation
Bend knees slightly and bend over bar with back
straight. Grasp bar with a wide overhand grip.
Execution
Pull bar to upper waist. Return until arms are
extended and shoulders are stretched forward.
Repeat.
Comments
Torso may be keep horizonal for stricter execution.
Knees are bent in effort to keep low back straight
(See Hamstring Inflexibility). If low back becomes
rounded due to tight hamstrings, either knees
should be bent more or torso may not be
positioned as low. Either fix may compromise
envolvement of Latissimus Dorsi since it forces
more shoulder transverse extension and less
shoulder extension range of motion. If low back is
rounded due to poor form, deadlift weight to
standing position and lower torso into horizontal
position with knees bent and back straight. A
shoulder width or underhand grip can increase lat
involvment by emphasizing shoulder extension
over tranverse extension.
Classification
Utility: Basic
Mechanics: Compound
Force: Pull
Muscles
Target
Back, General
Synergists
Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal
Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head
Stabilizers
Erector Spinae
Hamstrings
Gluteus Maximus
Adductor Magnus