Overhand Barbell Row

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Overhand Barbell Row is a classic exercise used by both bodybuilders and powerlifters to build grip strength alongside a muscular, well developed back. It emphasizes the latissimus dorsi creating

The Overhand Barbell Row is a classic exercise used by both bodybuilders and powerlifters to build grip strength alongside a muscular, well developed back. It emphasizes the latissimus dorsi creating width while challenging the middle trapezius and rhomboids building thickness and depth to the back. To perform the Overhand Barbell Row start in a standing position with the barbell in your hands, palms facing your body. With braced abdominals, flex at your hips until your torso is approximately 45 degrees to the floor. Start the movement by shrugging your shoulders down and back while bringing the bar to your torso. Keep pulling until your elbows extend behind your torso and the bar touches the lower ribs. Pause briefly and squeeze your back muscles. Return the bar to the starting position under control and repeat.

Common Mistakes

Do not use momentum or round your back during the exercise. Do not flex or

Do not use momentum or round your back during the exercise. Do not flex or extend your wrists. Keep a neutral wrist position throughout the movement. Do not arch your back to meet your belly to the bar. Be sure to use a lot of shoulder blade movement instead of locking them in place.

Pro Tips

Instead of thinking “pull bar to ribs” think “push elbows behind my

Instead of thinking “pull bar to ribs” think “push elbows behind my body” which will help activate the correct muscles and take stress off of your shoulders. By raising the bar higher up towards your collarbones you can emphasize the muscle fibers higher on your back. Raising the bar to your belly button will emphasize the lower lats.

Purpose

This is a great all-around back builder that can create width and depth in

This is a great all-around back builder that can create width and depth in the back musculature. It is also a fantastic exercise to build isometric strength in your paraspinals which will deepen the valley in the middle of your back creating a more muscular appearance.

Form

Use a broomstick or dowel to check if you are keeping a neutral spine while

Use a broomstick or dowel to check if you are keeping a neutral spine while flexing at the hip.

Additional Names

Bent over Barbell Row, Barbell Row,