How to Perform the Bent-Over and Supinated Barbell Row
If you’re aiming to build a strong, well-rounded back and improve overall upper body strength, the barbell row is a go-to exercise. This move engages a broad range of muscles, including the lats, rhomboids, traps, and even the lower back and core. Today, we’ll break down two powerful variations: the classic bent-over row and the supinated bent-over row. These variations offer subtle but impactful differences, helping you target muscles from unique angles and keep your routine fresh.
1. The Barbell Bent-Over Row
Overview: The bent-over row is a staple movement for back development, challenging the mid and upper back while engaging the core for stability. This traditional grip (overhand) targets the upper back muscles and the rear deltoids.
How to Perform:
Set Up: Stand with your feet hip-width apart, holding a barbell with an overhand grip (palms facing down).
Hinge & Position: Hinge at your hips until your torso is at about a 45-degree angle to the floor. Your knees should be slightly bent to support stability, with your core engaged.
Row Movement: Pull the barbell up toward your lower chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
Return & Repeat: Lower the barbell in a controlled manner, feeling the stretch in your lats before repeating the movement.
Common Mistakes to Avoid:
Rounded Back: Keep a neutral spine throughout the movement. Engaging your core will help prevent arching or rounding.
Using Momentum: Avoid swinging the barbell. Use controlled movements to maximize muscle engagement and reduce injury risk.
Over-Retracting Shoulders: Excessive shoulder retraction can reduce the effectiveness of the row. Focus on a moderate squeeze in the shoulder blades without overdoing it.
2. The Supinated (Underhand) Bent-Over Row
Overview: The supinated, or underhand, grip bent-over row shifts the focus slightly, targeting the lower lats and biceps while maintaining engagement of the back muscles. This grip also places the arms in a slightly different position, allowing for a greater range of motion and often more bicep activation.
How to Perform:
Set Up: Stand with feet hip-width apart and hold the barbell with an underhand grip (palms facing up).
Hinge & Position: Similar to the standard bent-over row, hinge at your hips, bringing your torso to about a 45-degree angle. Maintain a slight bend in the knees and engage your core.
Row Movement: Pull the barbell toward your lower chest or upper abdomen. Keep your elbows close to your sides, feeling the contraction in your biceps and lats.
Return & Repeat: Lower the barbell slowly, returning to the starting position before your next rep.
Common Mistakes to Avoid:
Overloading the Weight: Using too much weight with this grip can strain the biceps and reduce control. Start lighter, especially if you’re new to the supinated grip.
Lack of Range of Motion: Ensure you’re pulling the barbell to your chest or abdomen. Avoid half-reps to fully engage the lats and maximize effectiveness.
Losing Torso Position: Don’t allow your torso angle to change mid-movement. A stable position throughout each rep will enhance muscle activation.
Final Tips for Success with Barbell Rows
Warm Up: Always prepare your back and shoulder muscles with light warm-up sets or dynamic stretches.
Maintain Core Stability: A strong core will keep your lower back safe and provide a solid foundation for heavier lifts.
Control Your Breathing: Inhale as you lower the bar, and exhale as you row the bar up toward your chest. Proper breathing helps stabilize your torso and boosts strength.
Mastering these barbell row variations can add depth and dimension to your back workouts. Start light, nail down your form, and gradually increase weight as your strength improves. For a visual guide on these moves, check out our latest instructional video!