Fitness novices may pay more attention to some muscle groups that are easier to train in order to gain a sense of satisfaction and achievement. However, for experienced trainers, training abdominal muscles and chest muscles is already a thing of the past. The question in front of them is how to increase the thickness and width of the lats to lay a better foundation for other exercises. Among the classic back training movements, bent over barbell rowing is essential. Today, let’s take a look at the essentials of the bent over barbell row.

Action Tip 1: Start training with light dumbbells

Trainers with certain experience are much more clear-headed when it comes to selecting barbell weights, because they already have a better understanding of their own body functions and are more skilled in the use of fitness equipment such as barbells. However, for beginners, the choice of weight is often blind. Even so, we recommend starting with a lighter weight and not being driven by excessive self-esteem, thinking that choosing a heavy weight can prove yourself. Facts have proven that health and safety are always the first priority in fitness.

Movement Tip 2: Choose a way to hold the bar that suits you

When doing bent over barbell rows, you have to mention the grip. There is controversy over whether it should be held in an overhand or underhand grip, and whether it should be held in a wide or narrow stance. However, if your training goals are clear enough, the answers to these questions will be clearer. If you want to increase the thickness of the upper latissimus dorsi and exercise the middle trapezius and rhomboids, an overhand grip and a wide grip are suitable; if you want to strengthen the lower latissimus dorsi, then an underhand grip with a narrow grip is more suitable. .

Action Tip 3: Keep your back tight at all times

When doing bent over barbell rowing, the risk of exercise is still relatively high. If we are not careful, our waist and lower back are very susceptible to injury. In order to avoid this situation, during the entire exercise, the back must not be relaxed and always maintained in a tight state, so that the barbell can be better controlled, and do not lift it suddenly or suddenly release the force.