Exercise of the Week!: Barbell Bent Over Rows

Barbell bent over rows are one of those exercises that I have a LOVE/HATE relationship with.

I love them because they really work my back and help with my posture. (I tend to slouch…working on it though!) As a society we do way too many things in front of us.

Driving, working on the computer, eating, etc.

Doing all of this can make our shoulders come forward and ruin our posture.

These can help with that!

But I “hate” them (use that term lightly) because, well….they’re hard!

I do make sure I have these bad-boys in every training program I do. Whether I’m using a barbell, or in some cases, dumbbells.

You can either use a barbell, dumbbells, Kettlebells or even bands.

If you are going to use band, loop the band under your feet to make “handles” and pull up.

No matter what you are using as your tool, the movement is still the same though.

A couple things you want to keep in mind while doing these…

  1. Keep your abs tight! This will help protect your back.
  2. Squeeze your shoulder blades together as you row. Don’t make your arms do the work, make your upper back do the work. Squeezing the shoulder blades together at the top of each rep will help with that.
  3. Keep your elbows tight to your body, don’t let them flare out.

There you have it! A great exercise to not only help build a beautiful and strong back, but also one that helps with your posture!
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